Upper Body Fat Blasting MetCon in Just 35 Minutes

Metabolic conditioning—commonly known as MetCon—is a powerhouse training style that blends high-intensity cardio with strength training to burn fat, build muscle, and improve endurance. If you’re looking to transform your upper body while improving overall conditioning, this 35-minute upper body MetCon workout delivers serious results. Designed for all fitness levels, it targets your chest, back, shoulders, arms, and core with minimal rest and maximum intensity.

Whether you’re training at home with dumbbells or in the gym with access to barbells and machines, this workout helps ignite your metabolism long after you’ve finished, thanks to the afterburn effect (EPOC). Let’s break it down.

Benefits of a 35-Minute Upper Body MetCon Workout

Burns Fat Quickly

By keeping rest short and intensity high, MetCon keeps your heart rate elevated and burns serious calories.

Builds Upper Body Strength

The compound and isolation exercises build muscle in the chest, shoulders, back, biceps, and triceps.

Time-Efficient

Get a full upper body blast in just 35 minutes. Ideal for busy professionals or parents short on time.

Boosts Cardiovascular Endurance

The combination of strength and cardio increases aerobic and anaerobic capacity.

Promotes Lean Muscle Retention During Fat Loss

By combining resistance training with metabolic circuits, you maintain muscle while shedding fat.

Equipment Needed For Upper Body MetCon Workout

• Dumbbells (light and moderate)
• Kettlebell or barbell (optional)
• Resistance band (optional)
• Bench or stability ball (optional)
• Water bottle & towel

Workout Overview

• Workout Duration: 35 Minutes
• Focus: Upper Body (Chest, Back, Shoulders, Arms, Core)
• Format: MetCon Circuit (3 rounds)
• Structure:
  • Warm-Up (5 mins)
  • Strength & Cardio Supersets (25 mins)
  • Core Finisher (5 mins)
  • Cool Down & Stretch (optional)

35-Minute Upper Body MetCon Workout Breakdown

5-Minute Dynamic Warm-Up

Warm up the muscles and get your heart rate up with this active sequence:

1. Arm circles – 30 sec forward, 30 sec backward
2. Jumping jacks – 1 min
3. Inchworm to push-up – 1 min
4. High knees – 1 min
5. Shoulder tap plank – 1 min

Keep it light, focus on range of motion and getting loose.

25-Minute MetCon Strength & Cardio Supersets

Complete each superset as a circuit: 40 seconds of work, 20 seconds rest between exercises, 60 seconds rest between supersets. Go for 3 total rounds.

Superset 1: Push + Cardio Blast Upper Body MetCon Workout

1A. Dumbbell Push Press

• Works: Shoulders, triceps
• Tips: Slight dip and explode overhead using legs for momentum.

1B. Push-Up to Renegade Row

• Works: Chest, back, triceps, core
• Tips: Keep core tight, control the row without rocking.

1C. Jump Rope or Jumping Jacks

• Works: Full body conditioning
• Tips: Stay light on your feet, maintain steady breathing.

Superset 2: Pull & Pump

2A. Bent Over Rows (Barbell or Dumbbells)

• Works: Lats, rhomboids, biceps
• Tips: Flat back, controlled pull toward your hip.

2B. Hammer Curls with Press

• Works: Biceps, shoulders
• Tips: Curl dumbbells with neutral grip, press overhead at the top.

2C. Mountain Climbers

• Works: Core, shoulders, cardio
• Tips: Drive knees fast, don’t let hips sag.

Superset 3: Isolation Burn & Core Control Upper Body MetCon Workout

3A. Dumbbell Lateral Raises

• Works: Side delts
• Tips: Light weight, slow and controlled.

3B. Triceps Dips (bench or floor)

• Works: Triceps
• Tips: Keep elbows close to body, lower slowly.

3C. Plank Shoulder Taps

• Works: Core, stability
• Tips: Avoid shifting your hips side to side.

5-Minute Core Finisher Upper Body MetCon Workout

Wrap up with an intense core circuit. Do each for 45 seconds, rest 15 seconds, then repeat once.

1. Russian Twists (with dumbbell)
2. V-Ups
3. Plank to Forearm Plank
4. Bicycle Crunches
5. Side Plank (left/right – 30 sec each)

Cool Down & Stretch (Optional but Recommended)

Spend 5-7 minutes doing static stretches:

• Shoulder cross-body stretch
• Triceps overhead stretch
• Child’s pose
• Chest opener stretch on wall
• Cat-cow
• Neck rolls

Focus on breathing deeply and slowing your heart rate.

Tips to Maximize Your Upper Body MetCon Workout Results

Keep the Intensity High

You’re aiming to be breathless by the end of each round. Push your limits, but use proper form.

Track Your Weights

Use progressive overload by increasing weight week by week to build strength.

Don’t Skip the Warm-Up

MetCon workouts are intense. A proper warm-up prepares your joints and nervous system.

Modify When Needed

Can’t do push-ups on toes? Drop to knees. Jump rope too intense? Try fast step taps.

Focus on Form

Quality over speed. A slower, perfect rep is more effective (and safer) than rushing through.

Who Should Try This 35-Minute Upper Body MetCon Workout?

This routine is great for:

• Busy professionals with limited time
• Fat loss seekers wanting upper body definition
• Athletes looking to improve conditioning
• Women and men seeking muscle tone and cardiovascular improvement
• Intermediate to advanced lifters (beginners can modify)

Weekly Upper Body Metcon Sample Schedule (Incorporating This Workout)

Day	Focus
Monday	35-Min Upper Body MetCon
Tuesday	Lower Body Strength
Wednesday	Cardio or Active Recovery
Thursday	Full-Body Circuit
Friday	35-Min Upper Body MetCon
Saturday	HIIT or Core Focus
Sunday	Rest & Mobility

Why Upper Body MetCon Beats Traditional Workouts

Traditional lifting often includes long rest times and isolates body parts. MetCon, on the other hand, delivers:

• Time-efficiency: You work hard with minimal downtime.
• Full-muscle engagement: Push and pull muscles, plus cardio and core, all in one.
• Higher calorie burn: HIIT elements and compound lifts boost metabolism for hours.
• More fun and variety: Circuits feel like athletic training—not boring reps.

Nutrition Tips to Complement Your Upper Body MetCon Workout Routine

Fuel your body properly to maximize performance and recovery:

Pre-Workout Snack (30-60 mins before)

• Banana + nut butter
• Greek yogurt with honey
• Rice cake with almond butter

Post-Workout Fuel (within 60 mins)

• Protein shake with fruit
• Chicken with sweet potato
• Eggs with toast and avocado

Hydration Matters

Drink water before, during, and after your session. Add electrolytes if you’re sweating heavily.

This 35-minute upper body MetCon workout is a killer combo of strength, endurance, and cardio. Whether you’re looking to burn fat, sculpt muscle, or simply shake up your routine, this metabolic conditioning format has you covered. It’s efficient, challenging, and versatile—perfect for a fast-paced lifestyle.

When performed consistently and paired with smart nutrition and recovery, this workout can help you build a stronger, leaner upper body while improving your overall fitness.

Ready to Get Started?

Throw on your sneakers, grab your dumbbells, and give this 35-minute upper body MetCon workout a go. Challenge yourself, stay consistent, and watch your strength and definition improve week after week.

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