Metabolic Conditioning Workout Plan
Intermediate 3-day weight-loss plan using full-body circuits. Bodyweight-focused, minimal rest to drive calorie burn while staying joint-friendly.
Routines
Day 1 — MetCon Circuit A
Do the 6 moves in order. Rest ~45s after strength moves and ~30s after cardio. Complete 3 rounds.
Intermediate
29 mins
134 Kcal
Day 2 — MetCon Circuit B
Alternate lower, push, hinge, pull, cardio, core. Rest 45s on strength, 30s on cardio. Complete 3 rounds.
Intermediate
29 mins
140 Kcal
Day 3 — MetCon Circuit C
Slight progression: similar pattern with new moves. Rest 45s on strength, 30s on cardio. Complete 3 rounds.
Intermediate
29 mins
176 Kcal
