Give your metabolism a boost by adding this metabolic conditioning workout into your routine! This workout combines cardio and strength training
Give your metabolism a boost by incorporating metabolic conditioning into your exercise routines. I created this boot-camp style workout for a class I taught this week. Metabolic workouts incorporate body-weight strength moves, short rest periods, and plyometrics for a workout that hits every muscle group!
The key to this workout is to keep moving at a good pace to keep your heart rate elevated, taking short breaks. The only weight you need is a set of moderately heavy dumbbells for the renegade rows (aka plank rows).
Get ready to use some muscle and burn fat at the same time!
Equipment: place to run + 1 pair moderately heavy dumbbells
P.S. – this is great training for obstacle/adventure races
Once you have done this workout, switch it up by adding more sets, reps, and changing up the types of exercises.
The possibilities are endless!

Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie which she founded in 2011. Sarah is based in Wyoming and has been managing food allergies for herself and her 2 children for over 20 years. Sarah was also a certified personal trainer for 12 years, as well as a group fitness instructor, health coach, running coach, and fitness nutrition specialist.
Is the pyramid workout an extra workout by itself, or is the whole post one major workout?
Hi Jessie! I had originally used this as part of the entire workout, but you can separate them into different workouts if you want to.
I do something similar around my house/block using stairs, and I LOVE it! great workout!
Thanks Chrissy! This reminds me to get some more workouts put together for my blog!