So, I have a 10k race coming up in less than 3 weeks. Want to know how much of trained for it?

Zilch.

While I had my phase of distance running, after a hip injury, plantar fasciitis, and spending 2 hours of my weekend running, I no longer consider running (or any steady state cardio, for that matter) my idea of fun. However, I’m pretty pumped about running the Bolder Boulder 10k for 2 reasons:

1. I’m excited to see how my quick, metabolic, anaerobic conditioning sessions will help my endurance for the 6.2 race.

2. Because, Slip ‘n Slides.

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C’mon. What makes a race better than putting a Slip ‘n Slide in the middle of the course! I have no idea.

The only aerobic exercise I do anymore is hiking (which I do purely for fun only,) and walking my dog 45 minutes a day.

Oh, and any time I complete a metabolic workout.

I know what you’re thinking: I thought metabolic workouts were anaerobic??

Well, they are. But you know what happens after you get anaerobic by sprinting up a hill? You rest and walk back down, thusly bringing your system back into an aerobic state, thusly working both the anaerobic and the aerobic systems.

Today I want to share with you my 5 favorite ways to get metabolic by sharing different forms of metabolic conditioning workouts with you all.

1. Interval Circuit Workouts

Circuit workouts can be either rep or time-based, and consist of completing one exercise after another, resting a little in between each, and then resting longer once you’ve completed all of the exercise. Typically, after this you’ll complete at least one more round.

The other day I did a quick, 3-exercise, time-based circuit workout consisting of :30 on :20 off for each exercise 5 times through, of the following exercises:

• Plyometric Push Ups
• Divebomber Push Ups
• Skater Jumps

Another popular interval workout method is HIIT, which is typically a double rest:work ratio, such as :20 work to :40 rest. Additionally, Tabata Workouts are a popular format with a negative rest period – :20 work to :10 rest

2. Complexes

Complexes are fun because the implement you’re using doesn’t leave your hands for the entire round of all exercises in the complex. For complexes, you’ll complete a determined amount of reps for each exercise, and move directly on to the next, only resting at the bottom of the round.

One complex I’m loving right now is a dumbbell complex with the following exercises:

• 10 Renegade Rows
• 10 Romanian Dead Lifts
• 10 Hang Cleans
• 10 Push Presses
• 10 Reverse Lunges

3. AMRAP’s

AMRAP stands for As Many Rounds As Possible, and means just that! Set a timer for a determined amount of time, and then pick a series of exercises to complete, each with a determined amount of reps. You’ll complete each exercise, one after another with little rest in between. The aim is to rest as little as possible and complete As Many Rounds As Possible, but if you need to rest, try to do it at the bottom of the round.

In this post I go into more detail about AMRAP workouts. In the following workout, I did a 10 minute AMRAP with the following exercises:

• 10 Proper Push Ups
• 10 Over/Unders
• 10 Skater Jumps

Here’s another AMRAP workout I posted last month.

4. EMOM’s

EMOM stands for Every Minute On the Minute, and I loooove me some EMOM’s. To complete an EMOM, you’ll perform a determined amount of an exercise or a series of exercises. You’ll begin the exercise at the top of the minute, and then once you’ve finished the determined amount of reps, you’ll rest for the rest of the minute, starting the next exercise at the top of the minute again.

5. Ladders

Ladders are done when you complete 2 (typically) exercises in a manner of counting reps going down, up, or both. So, let’s say we’re doing goblet squats and push ups. One way you could climb the ladder would be by starting with 1 rep of each, and going UP the ladder. You’d do 1 goblet squat and 1 push up. Then 2 of each, then 3, and 4, and so on, until you reach your determined stopping point.

However, my favorite way of doing ladders is meeting in the middle, so that way you’re not doing a huge amount of one exercise, and moving on to doing a huge amount of another exercise right after. So, it’ll look like this:

1 Goblet squat/10 push ups

2 Goblet squats/9 push ups

3 Goblet squats/8 push ups

4 Goblet squats/7 push ups

When Shane and I were in Florida last December, we did this bodyweight-only ladder workout on the beach!

Other Metabolic Interval Workouts:

• Bodyweight Only Interval Circuit Workout
• No Equipment AMRAP Workout
• At Home Bodyweight Circuit
• Bodyweight HIIT Workout

What’s your favorite kind of cardio/metabolic/conditioning workout?

For more workouts, inspiration, tips, and conversation, you can find me here!

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