Get stronger and build endurance with MetCon 100—a totally free metabolic conditioning program! This home workout plan pushes you to complete 100 reps of essential exercises like squats, lunges, push-ups, back rows, and burpees. Just grab the program PDF, follow along with daily YouTube workout videos, and you’re set. All you need is a pair of dumbbells and 30 minutes a day.
MetCon 100 is a 30-minute metabolic conditioning program designed to test your strength and endurance. Over two weeks, you’ll tackle 100 reps per workout of exercises like thrusters, push-ups, squats, burpees, kettlebell swings, snatches, rows, lunges, and bicycle crunches.
We’re taking strength and endurance training up a notch, hitting every major muscle group—upper body, lower body, and core—through resistance training. Each workout demands 100 reps of a specific exercise because real results come from putting in the work.
This program is packed with compound movements that challenge total-body strength and cardio endurance. Every session includes a mobility-focused warm-up and cool-down. Lift heavy, focus on form, and push through those reps!
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This metabolic conditioning program is intense, but we’ve included a modifier in every video for low-impact, standing, and beginner options. Scale each move to your level and go at your own pace.
This free 2-week plan follows the style of our popular programs: Strong 20, Stronger 25, SplitStrong 35, Build 30, HIITStrong 35, and Zero 30. Unlike other free challenges, this one includes 10 daily workout videos filmed as one cohesive program.
Not sure which program is right for you? Check out the free Nourish Move Love Program Guide for recommendations on progression.
MetCon 100: Week 1
- Day 1: 30-Minute Thrusters Workout
*(YouTube Link: 30-Minute Full Body MetCon – Thrusters)*
Equipment: Dumbbells
Pregnancy Mods: Follow modifier; sub squats if lunges feel off. - Day 2: 30-Minute Push-Up Workout
*(YouTube Link: 30-Minute Upper Body MetCon – Push Ups)*
Equipment: Dumbbells + optional bench/box/chair
Pregnancy Mods: Follow modifier; incline push-ups using a chair. - Day 3: 30-Minute Dumbbell Squat Workout
*(YouTube Link: 30-Minute Lower Body MetCon – Squats)*
Equipment: Dumbbells + optional band/bench
Pregnancy Mods: Follow modifier; sub squats for lunges if needed. - Day 4: 30-Minute Burpee Workout
*(YouTube Link: 30-Minute Abs + Cardio MetCon – Burpees)*
Equipment: Dumbbells + optional towel
Pregnancy Mods: Follow modifier; replace burpees with towel slams. - Day 5: 30-Minute Kettlebell Swings Workout
*(YouTube Link: 30-Minute Full Body MetCon – Kettlebell Swings)*
Equipment: Dumbbells or kettlebells
Pregnancy Mods: Follow modifier; sub squats for lunges.
MetCon 100: Week 2
- Day 6: 30-Minute Dumbbell Snatch Workout
*(YouTube Link: 30-Minute Full Body + Abs MetCon – Snatches)*
Equipment: Dumbbells
Pregnancy Mods: Follow modifier; modify planks/core work. - Day 7: 30-Minute Back Row Workout
*(YouTube Link: 30-Minute Arm MetCon – Back Rows)*
Equipment: Dumbbells
Pregnancy Mods: Follow modifier; incline push-ups as needed. - Day 8: 30-Minute Dumbbell Lunge Workout
*(YouTube Link: 30-Minute Leg MetCon – Lunges)*
Equipment: Dumbbells + optional bench
Pregnancy Mods: Follow modifier; sub squats for lunges. - Day 9: 30-Minute Bicycle Crunches Workout
*(YouTube Link: 30-Minute Abs + Cardio MetCon – Bicycle Crunches)*
Equipment: Dumbbells
Pregnancy Mods: Follow modifier; replace with overhead marches. - Day 10: 30-Minute Metabolic Conditioning Workout
*(YouTube Link: 30-Minute Intense MetCon)*
Equipment: Dumbbells
Pregnancy Mods: Follow modifier; incline push-ups as needed.
Program Details
- Equipment Needed:
- Dumbbells (Discount Code: NMLTF5)—most workouts call for 10-25 lbs.
- Optional: Mini resistance bands (Code: NML), kettlebell, towel, bench/box/chair.
- Time Commitment:
- 30 minutes/day, 5 days/week (2 rest days—choose what fits your schedule!).
- Suggested rest days: Midweek (Wed/Thurs) + weekend (Sun), or after Day 5.
- Runners: Do 2-3 strength workouts weekly (e.g., Days 1-3 in Week 1; Days 6-8 in Week 2).
- Fitness Level:
- Intermediate to advanced, with modifiers for all levels.
- Beginners/postpartum? Try Strong 20 (linked).
- Cost:
- FREE! No sign-up required.