25 Short Metabolic Conditioning Workouts

Bonus: Quick Workouts you can do at home or in the gym

Here are 25 of my favourite short metabolic conditioning workouts. Some of these are quick workouts at 7 minutes, if you are pushed for time these are ideal.

Stand Alone or Complimentary 

Or if you are hitting the weights on a 5 x 5, 3 x 10, upper lower split or even a bro split then you can add one of these onto either a) the end of your workout or b) on a rest day so that you keep on top of your cardio.

Heavy Bag

If you wanted a tough quick workout but with added skill, train 7 x 3 minute rounds on the heavy bag and then add one of these at the end!

Here’s the full list, enjoy! 

WOD 1 

20 x tuck jumps 

10 x leg raises 

40 x mountain climbers 

7 to 10 minute amrap

WOD 2 

5 x dive bombers 

20 x mountain climbers 

5 x burpees 

7 to 10 minute amrap

WOD 3 

150 burpees for time

WOD 4 

10 x situps 

5 x leg raises 

3 x burpees 

7 to 10 minute amrap

WOD 5 

100 Sandbag burpees for time 

WOD 6 

30 secs med ball slams 

30 secs burpees 

7 to 10 minute amrap

WOD 7 

30 secs ground and pound 

30 secs burpees 

7 to 10 minute amrap

WOD 8 

30 secs med ball slams 

30 secs sandbag shouldering 

7 to 10 minute amrap

WOD 9 

20 high knees (run on spot with high knees) 

2 burpees 

7 to 10 minute amrap

WOD 10 

15 x pushups 

5 x burpees 

10 x med ball slams (can sub for swings) 

7 to 10 minute amrap

WOD 11 

15 x pushups

40 x climbers 

20 x Flutter kicks 

7 to 10 minute amrap

WOD 12 

15 x tuck jumps 

15 x situps 

7 to 10 minute amrap

WOD 13 

30 seconds high knees 

30 seconds situps 

7 to 10 minute amrap

WOD 14

5 x burpees 

10 x pushups 

7 to 10 minute amrap

WOD 15 

20 x burpees 

50 x jumping jacks 

7 to 10 minute amrap

WOD 16 

10 x mountain climbers 

1 x burpee

7 to 10 minute amrap

WOD 17 

5 Burpees 

10 Pushups 

15 Swings

16 minute amrap

WOD 18 

Sandbag 

20 situps 

10 presses overhead

10 jump squats 

10 sumo deadlift high pulls

amrap 16 mins 

WOD 19 

5 sandbag burpees 

10 sandbag staggered pushups 

15 jump squats 

amrap 16 mins 

Wod 20 

4 minute stations 

1. Slams 
2. Jump Squats 
3. Pressups plyo 
4. Situps 

60 seconds rest, repeat x4 rounds 

Wod 21

30 seconds burpees

30 seconds jumping jacks 

30 seconds lunge jumps 

Repeat for 3 minutes 

Rest 30 to 60 seconds and repeat for 4 to 6 rounds 

Wod 22

150 Jump Squats for time

Wod 23

10 x dive bombers 

20 x mountain climbers 

50 x jumping jacks 

7 to 10 minute amrap

Wod 24

30 secs swings 

30 secs burpees 

7 to 10 minute amrap

Wod 25 

150 kettlebell swings for time. Perform 5 burpees EMOM until finished

Well that’s a ton of training there guys I hope you enjoy it please feel free to comment below or check out one of our other workouts…

Kettlebell Workouts

Boxing Workouts

MMA Workouts

Krav Maga Workouts