Some of you may know that along with being a lifelong athlete with asthma, I am a certified yoga sculpt teacher and a certified high-intensity interval training instructor, and I have taught yoga, high-intensity interval training (HIIT), and metabolic conditioning (MetCon) classes.

And, I have always wondered what the heck is the difference between MetCon and HIIT? Well today, I have my good friend, sports nutrition coach, and personal trainer, Robbie Hall here to help answer this question with me in the video above and the blog post below.

MetCon vs. HIIT

First, let’s define them. MetCon, short for metabolic conditioning, is a method designed to boost your metabolism, helping you burn more calories and improve your metabolic rate.

HIIT, or high-intensity interval training, involves short bursts of intense exercise followed by periods of rest or low-intensity activity. The key elements of HIIT are intensity and intervals—pushing your body to its limits in short, powerful spurts.

When I first started exploring these concepts, I was confused. Back when I was teaching at Endorphin, a local boutique fitness gym in Colorado, we offered both MetCon and HIIT classes. Even though I participated in both, I thought they were essentially the same. It wasn’t until Robbie explained the subtle differences that I began to understand.

What is High-Intensity Interval Training (HIIT)?

HIIT is all about intervals—short, intense bursts of activity followed by brief periods of rest. For example, let’s say you’re running. Instead of maintaining a steady pace for four miles, you could turn that run into a HIIT workout by sprinting for 40 seconds, then walking for 20 seconds, and repeating this pattern throughout your run. This method not only burns more calories but also trains your heart to recover quickly after periods of intense exertion. The benefits of HIIT are clear: it’s a highly efficient way to improve cardiovascular health, burn fat, and increase overall fitness levels.

What is Metabolic Conditioning (MetCon)?

MetCon, on the other hand, is a broader concept. While it shares some similarities with HIIT, particularly in terms of intensity, MetCon focuses more on training your metabolism. The goal is to create a workout that pushes your metabolic rate, helping you burn more calories even after you’ve finished exercising. MetCon workouts often include a mix of exercises—like squats, deadlifts, push-ups, running, and biking—performed in circuits or stations. This approach not only targets multiple muscle groups but also keeps your metabolism firing long after the workout is over.

So HIIT is MetCon, but MetCon isn't Necessary HIIT?

One thing that Robbie and I agreed on is that these terms can be a bit of a buzzword in the fitness industry. They often get thrown around without much thought to their true meaning. For some people, HIIT simply means a workout that’s going to make them sweat, while MetCon might be associated with the intense, varied workouts often seen in CrossFit. The reality is that both terms are somewhat interchangeable, depending on how they’re used in a particular workout or program.

Personally, as an athlete with asthma, HIIT has been a game-changer for me. The structure of HIIT—pushing hard for a short time, then resting—allows me to train effectively without overexerting myself. For someone with asthma, maintaining a high level of intensity for an extended period can be challenging, but HIIT provides a way to work within those limitations while still making significant progress. I’ve found that by incorporating HIIT into my routine, I’ve been able to build my lung capacity and overall endurance, despite my condition.

That said, it’s important to remember that everyone’s fitness journey is unique. What works for me might not work for you, and that’s okay. The key is to find a workout style that you enjoy and that fits your goals. Whether you prefer the intense, interval-based structure of HIIT or the metabolic-boosting circuits of MetCon, the most important thing is consistency. Over time, you’ll find what works best for your body and your lifestyle.

Before you jump into any new workout routine, especially something as intense as HIIT or MetCon, it’s crucial to consult with a healthcare professional. While these workouts can be incredibly effective, they’re not for everyone, and it’s important to ensure that you’re training safely and within your limits. Everything I share here is based on my personal experience, and what works for me may not be suitable for everyone.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.