Maximum Results. Minimum Time.
Push Hard. Get Results. In Just 20 Minutes.
METCON20 is a high-intensity metabolic conditioning workout that combines strength, cardio, and athletic training into one efficient, full-body workout.
Every workout uses purposeful work-to-recovery intervals to maximize results, improve conditioning, and challenge you to push your limits.
No wasted time. Just 20 minutes of focused effort.
Start My 14-Day Free Trial
Only Have 20 Minutes?
Make Every One Count.
You don't have time for hour-long workouts.
You want to build strength and improve conditioning at the same time.
You enjoy HIIT workouts that challenge you.
You like pushing yourself and seeing what you're capable of.
You want every workout to leave you feeling accomplished.
With METCON20, every minute has a purpose. Purpose-built work-to-recovery intervals help you train hard, recover strategically, and push hard again. With five unique workout formats, every session feels fresh while helping you build strength, conditioning, and work capacity.
Most Workouts Ask For Your Time.
METCON20 Demands Your Effort.
Designed for people who like to train hard, METCON20 combines high-intensity metabolic conditioning, strength training, and athletic movements into one efficient, 20-minute workout.
Choose the workout that fits your equipment—or mix them throughout the week for even more variety. Every version delivers the same challenging metabolic conditioning experience with a unique training focus.
Experience METCON20 Five Different Ways:
Body Weight – Athletic bodyweight training with no equipment required.
Dumbbells – Resistance training that combines strength and conditioning.
Step – Explosive step training for power, agility, and cardiovascular endurance.
ViPR Pro® – Functional, three-dimensional movement that challenges your whole body.
TRX YBell® – Versatile strength and conditioning with one innovative tool.
You don't need more time. You need a workout that makes the most of your time.
The Workout That Makes Every Minute Count
Maximize Every Minute
METCON20 combines one-minute work intervals, Tabata training, and other purposeful interval formats to keep every workout engaging while maximizing results in just 20 minutes.
Move Like An Athlete
Build strength, endurance, and work capacity through athletic movements that improve the way you move—in sport, in adventure, and in everyday life.
Challenge Yourself
Every interval is an opportunity to push a little harder, build mental toughness, and discover what you're capable of. The workout ends in 20 minutes. The sense of accomplishment lasts much longer.
Your Next Challenge Starts Here
Get instant access to METCON20 and every workout on MOSSA On Demand. Explore a variety of workouts and discover why 20 minutes can be all you need.
Follow expert coaching through five unique workout formats that combine strength, cardio, athletic movement, and metabolic conditioning intervals.
Build strength, improve endurance, and increase work capacity one workout at a time. The more consistently you show up, the stronger and more capable you'll become.
Real Strength. Real Stories.
“If you are looking to get started in fitness or just looking for a virtual way to work out, this is the best program out there. It's designed to help you move and function better in life. It isn't just about reps and minutes at peak heart rate. It is about becoming stronger, healthier, and more confident about yourself. Being able to do things you couldn't before while making strides in fitness. MOSSA workouts are designed to accommodate everyone in all areas and levels of fitness.”
Amanda M.
via Email
“In the Fire Service, we often lift patients from awkward spaces such as a bed or a bathtub. Over my 29-year career, all that off-center lifting left me with chronic back pain. I had resigned myself to a lifetime of pain pills in order to sleep. Then I discovered MOSSA. The strength-based training, as well as the emphasis on flexibility and core, has produced a second chance at life without pain or medication.”
Matt K.
via Email
"A friend recommended MOSSA On Demand about 2 years ago, specifically Group Power, and I was quickly hooked. All I had were hand weights and resistance bands, but since then I've added a step and the MOSSA barbell and dumbbell sets...I love that I can be a positive role model for my kids and be a witness that you can keep moving no matter where you are physically or mentally. And I credit MOSSA for that."
Kara H.
Facebook Review
Everything You Need to Know
to Get Moving with METCON20
What is METCON20?
METCON20 is a 20-minute high-intensity metabolic conditioning (HIIT) workout that combines strength, cardio, and athletic training to improve endurance and work capacity. Every workout is designed to maximize results in minimal time.
What is metabolic conditioning?
Metabolic conditioning is a systematic approach to interval training that targets multiple energy systems through repeated cycles of work and recovery. By combining strength and cardiovascular exercise, it improves aerobic and anaerobic capacity, work capacity, and overall physical performance.
Who is METCON20 for?
METCON20 is ideal for exercisers who enjoy challenging workouts and want to make the most of their time. Whether you're looking to improve conditioning, build strength, or fit an effective workout into a busy schedule, METCON20 delivers.
What equipment do I need?
METCON20 workouts use minimal equipment. Depending on the workout, you may use no equipment, a step, a pair of dumbbells, a ViPR Pro®, or the TRX YBell®. Equipment recommendations are provided before each workout.
How often should I do METCON20?
Most people will benefit from doing METCON20 two or three times per week. You can also combine it with strength, mobility, cycling, or recovery workouts on MOSSA On Demand to create a balanced fitness routine.
How does the free trial work?
You get 14 days of unlimited access to all METCON20 workouts—and every workout on MOSSA On Demand. Cancel anytime before the trial ends, no strings attached.
How Do I Start?
Simply start your free 14-day trial, choose a workout, and press play. You'll have unlimited access to METCON20 plus the full library of workouts on MOSSA On Demand.
Push Hard. Get Results. Start Today.
METCON20 is a high-intensity metabolic conditioning workout that combines strength, cardio, and athletic training into one efficient 20-minute workout. Build strength, improve endurance, and increase work capacity in just 20 minutes.
Start My 14-Day Free Trial