3 Metabolic Conditioning Workouts

Written by Jamie Bantleman

3 Metabolic Conditioning Workouts

In this article I will be presenting 3 different training programmes that are based around conditioning for fat loss. While weight training is always the most effective long term solution to fat loss it is important to factor in sessions that will make us work incredibly hard. These programmes are to be set for 40 minutes, minimal rest periods and 10 repetitions per movement. Post in the review section at the bottom of this page with your name and how many rounds you completed. Enjoy!


Order Metabolic Conditioning Workout 1 Reps
A1 Barbell Overhead Military Press 10
A2 Barbell Back Squat 10
A3 Barbell Bent Over Row 10
A4 Barbell Alternate Lunge 10 each leg
A5 60s Watt Bike Sprint

close grip bench press

Order Metabolic Conditioning Workout 2 Reps
A1 Flat Bench Press 10
A2 Incline Bench Garhammer 10
A3 Dumbbell Squat Jump 10
A4 Hanging Leg Raises 10
A5 20m Prowler Push (with 20% of your bodyweight added)

barbell snatch

Order Metabolic Conditioning Workout 3 Reps
A1 Barbell Push Press 10
A2 Barbell Deadlift 10
A3 Wide Grip Chin Up (band assisted if necessary) 10
A4 Barbell Front Squat 10
A5 60s X-Trainer Sprint




Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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