Butt N Gut Met Con Workout

Butt and Gut Plank in a group exercise class.

Metabolic Conditioning (Met Con Workout) is rising in the fitness world. Cross Fitters beware, you might have a cross-breed of H.I.I.T., Tabata, and Cross-Fit Training in one workout. The Met Con Training effect has males burning calories for up to 36-hours, following the workout, and 24-hours for females.

The design is simple. 10 exercises performed for 1-minute each. After each exercise you are allowed 10 seconds of rest, though many warriors jump right into the next exercise. After the 10th exercise, you recover for 1-minute. Walk it off, get a sip of water, or just pray to the fitness gods because up next you have TWO MORE rounds of the same exercises, in the same order. Total time is 33-35 minutes. Increase the challenge and include a burnout set of 3 new exercises following the workout, different from the Met Con Workout. Each new exercise is performed only once with 20 repetitions and 10 seconds recovery to the next exercise. 🙂  Enjoy!

Here is a sample of my latest Butt N Gut Met Con Workout.


Please include a dynamic warm-up of 5-10 minutes before starting this workout. Can include: Jumping Jacks, Seal Jacks, Walking Lunges, Air Squats, Volleyball Arm Circles, Mountain Climbers, Frankenstein Kicks, etc.


10 exercises (1-minute each)

10 seconds of recovery after each exercise is allowed

1-minute active recovery after 10th exercise

Repeat for a total of 3 rounds. (30-minutes)

Final Round: 3 new exercises. 20 Reps. 10-sec break

Equipment Needed: Kettle Bell (KB) or Dumb Bell (DB), Weight Bar (WB), Exercise Mat, Water, Towel.

Butt N Gut Met Con Workout

  1. Squat and 2 Kayak Strides (Alt R/L)
  2. WB Back Lunge with Rotation (cross over front leg) (Alt R/L)
  3. 3-Quick Step and Deep Squat/Sumo Squat
  4. WB Squat with Side Overhead Reach (Alt R/L)
  5. KB/DB Single-Arm Squat (30 sec R/ 30 sec L)
  6. Forward Jump and Quick steps back
  7. 4-Sequence Push-ups ( 2 Staggered, Close, Wide)
  8. KB/DB Single-Arm Bent Over Row (30 sec R/ 30 sec L)
  9. In place shuffle step to Football Drop Down and back up
  10. WB Push-Press

1-minute recovery then repeat 2 more rounds

Burnout exercises

  1. 20 Scissor Lunges
  2. 20 DB Chest, Back and Shoulders sequence
  3. 1-minute Plank or Bridge Hold

Please feel free to email me if you have any questions. Buttngut@gmail.com

-Andrew 🙂


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