The Queens 'Go To" Workout for the most results in the least time! - Integrity Fitness

The Queens ‘Go To” Workout for the most results in the least time!

METCON is short for metabolic conditioning.  At Integrity Fitness, METCON30 is a fast, intense and very calculated circuit designed for a woman’s body. We execute this form of training in a very specific way to stimulate every muscle in the body including the almighty heart! This style of circuit training is so powerful, the physical demand maximizes fat loss and, improved lean muscle for perfect toning in just 30 minutes.

Why just 30 minutes, why not more? Our METCON30 requires near maximal effort for about 70% of your workout with only 30% of your time resting. This means, that if planned and executed properly, more than 30 minutes of METCON is just not sustainable for much longer than that if you train regularly. In fact, it is so effective that you can’t do METCON30 daily. You need to break it up with alternative workouts to give the body a break and recover. That is why our METCON30 program is simply the most complete express fitness program. It is like the “Extra Strength” of fitness. Just a few workouts a week is all you need to achieve the body, mindset and that vibrant feeling that fitness provides. Giving you more time to do things you want and need to do!


When designing METCON workouts, we try to adopt a few simple rules:

Rule #1 – Simple Exercises that allow for good form during periods of fatigue.

Rule #2 – You have to use full-body, large muscle groups/movements like sprints, squats, deadlifts, jumps and rows. You can’t use single-joint exercises, small muscle groups or low-intensity exercise and call it “conditioning.”

Rule #3 – It also has to be hard. Doing 40 seconds with light dumbbell curls isn’t doing much for your lungs, your heart or anything. You need to create a “conditioning” effect.

Rule #4- Choose intensity over duration. All out maximum high intensity for about 70% of your workout and rest for abort 30% of your workout. A good example of this would be Tabata. Tabata is a famous HIIT (high intensity interval) circuit used for results quick results. You exercise for 20 seconds at maximum intensity and rest 10 seconds. That is one cycle. Perform 8 cycles and you have a circuit that is exactly 240 seconds. Of that, 70 seconds is rest, which is 70% work and 30% rest, exactly. METCON is the same but for 1800 seconds. Now that will shock your body in a way that is realistic and manageable to the body and mind. Never leave feeling defeated, just with a feeling of victory.


Rule #5 – More coaching is required to motivate and lead through the bursts of intensity.


How does it work for superior results? BY using your “big muscle exercises”, METCON30 will disturb your metabolism and it can take up to 24 hours before it returns to normal. It is super challenging, effective and ideal for maximum results in a short time. We call this metabolism disturbance the EPOC effect and after your workout, you will burn more calories all day long until your metabolism returns to its normal state. In short, what does all of this mean? By using multiple “big muscle exercises” in a series of circuits, with minimal rest, the body is getting stronger, leaner, and using body fat. FAST. Science has proven that. We have proven that.


HOW DOES IT EAT UP MORE BODY FAT? We may have read the old school way to burn more calories proportionately from fat at lower intensity training. With METCON we apply the ‘new school’ thinking.  We know we burn far more calories at a higher intensity and when we create a whole lot of metabolic disturbances at this higher intensity, we create the most effective “fat burning zone” there is.