One of the biggest challenges we see in our fitness retreat guests is that they are time starved. And let’s be honest, who isn’t, right? Most people are juggling a lot today - family, career, health, relationships, finances, etc. Our goal is to provide easy tools and resources for you to take advantage of to make life just a little bit easier.

If you’re short on time but want maximum results, Metcon workouts (short for metabolic conditioning) might be your new go-to. These workouts combine strength and cardio in high-intensity intervals designed to improve endurance, power, and calorie burn — both during and after your session.

Unlike steady-state cardio or traditional strength training, Metcon workouts push your body to work efficiently, tapping into multiple energy systems at once. The result? A faster metabolism, improved conditioning, and better overall performance. Think of it as the perfect blend of cardio and strength that leaves you feeling strong, accomplished, and energized.

This Metcon workout hits your entire body using functional movements, strength-based drills, and bursts of power to challenge both your muscles and stamina. All you need is a medicine ball and a bit of space to move!

Metcon Total Body Circuit

30 minutes from warm up to cool down.

Warm-Up
(Perform each for 1 minute)

Squats
Plank walk outs
Squat raise to toes
Skaters (light to medium intensity)
Jog

Circuit 1
(40 seconds work, 30 seconds rest between movements. Repeat 2x)

Mountain climbers
Curtsy squats (alternating legs)
Power jacks
Sumo squats

Circuit 2 — Medicine Ball Focus
(40 seconds work, 30 seconds rest between movements. Repeat 2x)

Squat to overhead press
Slams
Lunge with twist
Side-to-side slams

Cool Down / Warm Down

Do a 5-10 minute cool down of your choice

Gentle jog or march in place
Forward fold stretch
Shoulder rolls
Deep breathing
Walk
Foam roll

How to Modify and Progress

Metcon workouts are designed to challenge you — but that doesn’t mean you can’t make them work for you.

To modify:

Reduce impact: Step instead of jump for power jacks or skaters.
Adjust the load: Use a lighter medicine ball or bodyweight only.
Slow the pace: Focus on form and control rather than speed.
Shorten the intervals: Start with 30 seconds of work, 30 seconds of rest if you’re newer to high-intensity training.

To progress:

Add resistance: Use a heavier medicine ball or light dumbbells.
Increase time: Move up to 45–50 seconds of work, 20 seconds of rest.
Add rounds: Complete a third round of each circuit for an extra challenge.
Push intensity: Focus on explosive power and minimize rest between movements once form is solid.

Remember, the goal is to build endurance, strength, and metabolic efficiency — not just to go harder. Progress gradually and consistently.

Action Steps

Start small: Try this workout once this week to get a feel for the pace and intensity.
Evaluate: Notice how your body responds — your energy, recovery, and endurance.
Add it in: If it feels good, include one Metcon session per week in your routine, alternating with your resistance or cardio days.
Track your progress: Record your reps, rounds, or how you feel after each session. Over time, you’ll see (and feel!) your strength and stamina build.

Metcon training is all about efficient, purposeful movement. The more consistently you show up, the more powerful your results will become — inside and out.

Keep Going: Your Next Steps

If you’re ready to explore more, here are a few resources to keep the momentum going:

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