Week 2: The ‘Bells And Burpees’ Metabolic Conditioning Workout

You know that metabolic conditioning workout you hit on the first week of your workout program? The goal of that training session is to get the biggest bang for your buck in terms of time and effort. Basically, ‘metabolic conditioning’ describes a workout in which you’re training and improving your body’s ability to produce and use energy.

You’ll also experience a longer ‘after burn,’ meaning you burn more calories throughout the day than you might after other workouts. Over time, these workouts will help you kick butt at higher intensities and burn more fat for fuel. (Plus, they stimulate your production of testosterone and growth hormone, which help you continue to build muscle while burning fat.) All good things for your physique!

If you want to swap in a different exercise for the met-con workout in your training plan, this one will make your body tears of metabolic joy.

The ‘Bells and Burpees 300-rep countdown’ Workout

In this workout, you’ll alternate between kettlebell swings and burpees for a total of 30 minutes. Set a timer and watch the clock to get started. At the top of the first minute, you’ll perform 10 kettlebell swings. (Use a load that challenges you but doesn’t mess with your form.) After you finish your 10 swings, rest for the remainder of the minute.

At the top of the second minute, perform 10 burpees as quickly as possible, then rest for the remainder of the minute.

You’ll repeat this pattern—alternating between the 10 kettlebell swings and 10 burpees at the top of every minute—and you’ll rest during whatever leftover time you have, until you hit 30 minutes total. If you survive, you’ll have completed 150 swings and 150 burpees, for a total of 300 reps! Kickass!

Go ahead—snap that workout selfie and feel free to message me on Instagram (@jeremyscottfitness) to let me know how you did.

Related: Sip on some aminos throughout your workouts to keep those muscles in ‘build mode.’