Moderate-hard / metcon workout / bodyweight / 20min circuit
Get ready for EVO X Burn – a challenging strength-endurance metabolic conditioning (short – metcon) workout that will test your resilience! This metcon workout is a simple timed circuit of 10 exercises for 2 rounds, with a total time of 20 minutes – as shown below:
- Mountain climbers
- Tornado
- Burpees
- Squat
- Side shuffle
- Pull-ups
- Lateral jumps
- Lunge
- Jumping jacks
- Push-ups
You should perform each exercise for 40 seconds. Don’t worry – you’ll have 20 seconds to rest between each one of the listed exercises. When you have completed the first round, take a 20 seconds pause and move to the second round.
This workout focuses on the basic skills like bending, squatting, lunging, pushing, and pulling. All this interspersed with whole-body cardio exercises. Since we are talking about a moderate-hard workout, you’ll get tired quickly. We recommend that you pace yourself during each exercise, taking breaks as needed.
Try to improve your performance each time you perform this workout by counting the total number of reps at the end of the workout. The idea is to increase the number of total reps each time.
EVO X BURN – A STRENGTH-ENDURANCE METCON WORKOUT
- 10 exercises
- 2 rounds
- 40 sec work, 20 sec rest
- Duration: 20 minutes
- Equipment: your own bodyweight, pull-up bar
1. MOUNTAIN CLIMBERS
40 sec work, 20 sec rest
- Hands shoulder width apart
- Keep core engaged throughout
- Drive the knees to chest
2. TORNADO
40 sec work, 20 sec rest
- Keep the chest lifted
- Try to maintain balance throughout
- Make exercise easier by placing feet on the floor; make it harder by holding a 1-2kg med ball
3. BURPEES
40 sec work, 20 sec rest
- Place the hands just in front of feet
- Drive hips up and tuck knees to chest quickly
4. SQUAT
40 sec work, 20 sec rest
- Feet hip width apart
- Keep knees over toes throughout
- Drop as low as comfortably possible
5. SIDE SHUFFLE
40 sec work, 20 sec rest
- Maintain soft knees
- Use the opposite hand to touch the toes/floor
- Maintain a rhythm
6. PULL-UPS
40 sec work, 20 sec rest
- Shoulder width grip
- Keep core engaged throughout
- Pull chest up towards the bar
7. LATERAL JUMPS
40 sec work, 20 sec rest
- Keep core engaged
- Use arms for propulsion
- Make exercise easier by jumping over a line marking
8. LUNGE
40 sec work, 20 sec rest
- Keep core engaged throughout
- Lunge no wider than hip width
- Alternate left to right
9. JUMPING JACKS
40 sec work, 20 sec rest
- Keep knees over toes throughout
- Arms should reach horizontal or above
- Maintain good posture and balance
10. PUSH-UPS
40 sec work, 20 sec rest
- Hands shoulder width apart
- Keep shoulders and core set throughout
- Maintain a straight body line
Find more EVO workouts here:
- Cardio bodyweight circuit
- Core bag EMOM workout
- Bodyweight circuit
- Bodyweight and TRX workout
- Queenax workout
- Kinesis workout
- Summer bodyweight workout
- Glutes workout
- 16-minute tabata workout
- Bodyweight workout for couples
- 10-minute bodyweight workout
- High intensity tabata workout
- Leg workout
- Kettlebell core workout
- Barbell workout
- 10-minute high intensity workout
- Cardio workout
- Movement balance workout
- Core bag workout
- Kinesis core workout
- Jumping HIIT workout
