Prime Conditioning

Metcon fitness is making a comeback—and new research reveals just how effective the workout method is for netting full-body results.

- By Ava Erickson and Jennifer Nied Photographs by Justin Steele

Picture this: a dimly lit workout studio, the pounding of sneakers as people furiously push through burpees, all while a coach yells, “Ten more seconds!” as you yearn for that rest period on the other side. Does that give you the vibes of, say, a sweat-drenched Orangetheory class? Or Equinox’s cult-favorite MetCon3 class circa 2012? Or perhaps you're having flashbacks to the first time you went to your local CrossFit box. That high-intensity, huffing-and-puffing style of workout is what many associate with the early days of metabolic conditioning: vigorous, no-frills, maybe even a bit old-school. But fast-forward to today and metcon has entered its resurgence era.

Over the years, higher-intensity workouts took a back seat for exercisers chasing low-impact or recovery-focused fitness trends. (Think slow and controlled sculpt classes or the social media—driven craze for low-cortisol workouts.) But the approach is making a return thanks to new scientific insights backing its effectiveness.

Recent research found evidence that metabolic conditioning workouts may help produce more substantial results in terms of fat loss, muscle gain, and overall performance when compared to traditional moderate-intensity, steady-state cardio. In particular, high-intensity interval training (HIIT), perhaps the best-known version of metcon, is being touted as one of the most time-efficient ways to get cardiovascular and metabolic benefits.

So, if you're searching for the ultimate sweat to help you change your body composition in less time, metcon may be the perfect choice for you. Here’s what you need to know about its health and performance payoffs and how to integrate it into your routine.

What “Metcon” Actually Means