Metabolic conditioning refers to the innovative method of burning calories that help tone muscles. This is the routine to follow if you plan on having a ripped body.

The secret is behind the focus on increasing the body’s energy production to an anaerobic level. This results in the body being able to produce energy without having to consume oxygen. While aerobic exercise used to be the best method of ensuring a healthy heart, science has shown that an anaerobic approach is just as good, if not better.

Many personal trainers and gym instructors are turning to “MetCon,” as it is popularly called, because of how quickly it burns and removes body fat to replace it with well-toned muscles. In fact, certain military camps have integrated MetCon into their physical training. Recreational and professional athletes alike use this method in their training. Right now, it is also the most prominent feature of workouts that are based on Crossfit training.

Generally, MetCon trains your body to last longer in anaerobic exercise. This, in turn, prepares the body more for aerobic exercise, which eventually results in a much better resistance level, as your body can better control the intake and release of oxygen.

The measurement used here is called VO2 Max, which is actually the total amount of oxygen your body can process. By using MetCon exercises like interval training, your VO2 Max capacity increases.

It is obvious that incorporating metabolic conditioning into your training will not be easy. But, on the one hand, it is not impossible and, on the other, it is worth the effort to know how. Basically, the goal is to use exercises that induce bursts of energy in your body and only rest when necessary.

For example, you can start with as many sets of bodyweight squats (15 per set), push-ups (10 per set) as you can within a 20 minute time frame. That’s without resting between sets. If pull-ups are too difficult to do, use an observer or do these exercises with the help of a machine. Alternatively, you can do side pulls on the same principle.

Another example would be doing amazing reps. Take a bar that is light enough for at least 12 military presses. Do 10 reps of these presses and continue with back squats, front squats, and incline rows. After which, rest for no more than a minute and then do the routine again, except that you repeat the entire process with fewer reps. That is, your subsequent sets should include 2 fewer reps after each break (ie 8, 6, 4, 2).

If you do it correctly, you will easily notice that your anaerobic capacity will increase and your body will start burning more calories than you thought it could at the same time.