Which is Better for Your Fitness Goals? Metabolic Conditioning Vs. High Intensity Interval Training

With CrossFit being a trending sport, an interest in MetCon training has taken an all time high.

HIIT is a style of training that most are familiar with and that many claim to love (stay tuned on this).

The question is, “Which should you be incorporating into your training? HIIT or MetCon?”

These styles of training have similarities in that both training methods are set up in circuit forms with repeating, high intensity exercise incorporated into the training with minimal rest. That being said, there are many differences that are important to understand as an athlete.

What is MetCon?

MetCon stands for metabolic conditioning. This style of training typically focuses on a mix of:

• strength training techniques

• bodyweight or calisthenics

• cardio-based movements

These movements, put together in circuit form, condition both our anaerobic and aerobic energy systems. The most popular example of MetCon training is seen in CrossFit WOD’s. These workouts tend to last anywhere from 6-20 minutes, on average, with minimal rest. An example of how a MetCon workout could be structured is 3 rounds of:

• 8 DB thrusters

• 8 pull-ups

• 8 box jumps

What is HIIT?

HIIT is more widely known and stands for high intensity interval training. This is often confused with MetCon (or just basic circuit training — not all circuits are HIIT, and most on the internet that claim to be HIIT don’t tend to actually be HIIT, by this definition).

HIIT moreso focuses on achieving 85%+ of our max heart rates during a short bout of time. This time could be anywhere from 10-30 seconds, realistically. You may hear some say that it can last for up to 60 seconds, but most would argue that you cannot go for a full 60 seconds at this intensity.

This short bout of high intensity training is immediately followed by rest or recovery training. This could be walking or it could be a light jog at a pace that allows for recovery without completely allowing the body to cool down. This style of training conditions our aerobic energy systems.

An example of how this workout may be structured may be 4 rounds of 200m sprint intervals followed immediately by a 200m slow, recovery jog.

Which is Better? — MetCon or HIIT?

Both of these styles of training are great, but it mostly depends on your goals. If your goal is fat loss, which is what these tend to be used for with programs for strength athletes, then either may work… or it may not work. This mostly depends on your experience level, where you are in your training cycle (ie: prep or off season), training volume, preference, recovery levels, current details of your diet, etc.

HIIT is oftentimes incorporated in bodybuilding sports because it takes less time to successfully complete, but the downfall can be that it oftentimes takes longer to recover. You may also see this during a powerlifters’ off or pre-season if they need to cut weight before going into their training season.

MetCon you will always see in a CrossFitter’s program because that’s exactly what MetCon is.

With endurance sports, such as marathon runners, you may see a healthy variation of both during all seasons. HIIT will directly help with aerobic conditioning, which is necessary, but will benefit in improving their speed training with shorter runs. MetCon is also one of my most recommended styles of training for a runner’s cross-training day. Again, this benefits both aerobic and anaerobic energy systems, which may be great for our runners.

You’ll want to choose wisely which is the best option for you based on your goals and the reason for being interested in both of these styles of training. You personally may benefit from doing one over the other, both, or neither.

My Recommendations for Newer Athletes or Gym-Goers

⁣✅ Build up conditioning first before trying HIIT — it is unlikely you’ll be able to efficiently and safely hit your target goals if not properly conditioned. Start in an endurance cycle including steady state cardio and eventually work up to HIIT over a couple of months.

⁣✅ As you may have heard all the flak from CrossFit, it’s important to learn proper technique before jumping into MetCon — Start with the basics and get help with form corrections and technique. Start with learning a proper barbell squat, push-ups, bench press, deadlifts, OHP, and rows before jumping into this style of training.

Remember, training progressions are important. All of the fun and exciting things you may see on Instagram may not be the most beneficial for you to jump into immediately. Injuries may happen that way, so let’s make sure you’re doing it the safe and smart way so you can make yourself the best athlete possible for yourself! 

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