With the Holiday Season just around the corner, the vast majority of us are in danger of expanding our waistlines and putting on some undue padding for the winter.

Fortunately, there are specific types of workouts that can help us to either work off those extra holiday pounds, or prevent those extra holiday pounds from even happening in the first place. This can happen; all while you simultaneously improve your physical appearance. Intrigued? I thought so.

Ladies and gentlemen, I’d like to introduce you to the virtually unknown metcon workout

Metcon is short for the term ‘Metabolic Conditioning.’ In Lehman’s Terms, a metcon workout is really a type of cardio, or endurance-based workout.

Now, you may be asking yourself, “I thought I’m supposed to do 30-60 minutes of cardio every day on the elliptical… How am I supposed to shed those extra holiday pounds, get leaner and become more toned solely via a 20-minute metcon workout in just 3 weeks?” I’m glad you asked!

The average person confuses the concept of a cardio or a metcon workout with a long, drawn-out bore of a session on a treadmill, an elliptical machine or a stationary bike. Personally, I find these types of sessions to be incredibly inefficient.

Think about it for a second: There you are, at your local gym or in your home, plowing away in-place on this stationary cardio machine for 30-60 minutes like a hamster spinning on its wheel. Perhaps you performed some type of resistance training before this cardio session too, and you’re finishing up your workout on this complete bore of a contraption.

It’s long, it’s boring, and if you’re like most people these days, you have other obligations you have to (and, often times, would prefer to) tend to.

Also check out this Metabolism diet plan and workouts

Care to guess the number one reason people get deterred from working out and getting in shape? If you guessed the estimated sacrifice of time they believe they would have to make to see the results they want, then you are correct! Well, I’m here to tell you that you can throw that type of thinking out the window. You can see results performing a 20-minute metcon workout in just 3 weeks. Curious? Here’s how…A 20min metcon workout to get toned in 3 weeks_2The only three things you need to perform an effective metcon workout that will help you to tone up in just 3 weeks are:

1) An adequate amount of floor space

2) Proper gym and foot attire

3) 20 minutes. Oh, and you, of course!

The best way to elicit bodily changes is to perform constantly varied functional movements executed at high intensity. Yes, CrossFitters, that is your definition of fitness, and it’s spot on! Unfortunately, most of us don’t have the funding or time allotments to join and regularly go to a gym, so we have to make due with the best piece of equipment money can’t buy: our own bodies!

Below you’ll find a metcon workout that will undoubtedly help you to improve your physique in just 3 weeks:


Perform the below circuit as many times as possible in 20 minutes. Record your time on Day 1, and keep trying to beat your previous time day-in and day-out. Perform this workout 3-4 days per week, taking a day off after each workout.

– Begin with the below workout Week 1.

– Upon the start of Week 2, raise the repetitions for each exercise by 2.

– Do the same at the start of Week 3.





Squat Jumps


Push Jacks


Running High Knees (In-Place)


For tips on how to properly perform these exercises properly, you can visit my YouTube channel at: www.youtube.com/fitnessretriever. Cheers to you taking back your life through fitness!

Combine this with an expert-designed diet: kick-start the new year with the right eating plan!

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans