If you’re looking to boost your metabolism and burn calories, you don’t need fancy equipment or a gym membership. In fact, there are plenty of effective exercises you can do right in the comfort of your own home. Whether you’re short on time, don’t have access to equipment, or simply prefer the convenience of working out at home, these metabolism-boosting exercises are perfect for you.
Bodyweight exercises that rev up metabolism
Squats
Squats are a great way to target your lower body while also engaging your core muscles. To perform a squat, stand with your feet hip-width apart, lower your body as if sitting back into a chair, and then push through your heels to return to a standing position.
Lunges
Lunges are excellent for toning your legs and glutes. Start by taking a step forward with one leg, lowering your body until both knees are bent at a 90-degree angle, and then push back up to the starting position. Repeat on the other leg.
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Push-ups
Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core. Begin in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up to the starting position.
Mountain climbers
Mountain climbers are a fantastic cardio exercise that also engages your core and upper body. Start in a high plank position and alternate bringing your knees toward your chest as if you were running in place.
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Burpees
Burpees are a full-body exercise that combines cardio and strength training. Begin in a standing position, then jump back into a plank, perform a push-up, jump your feet back to your hands, and explosively jump up into the air. Repeat this sequence for a challenging workout.
Plank
The plank is a simple yet effective exercise for strengthening your core muscles. Start in a high plank position, with your hands directly under your shoulders. Engage your core and hold the position, making sure to keep your body in a straight line from head to toe.
Jumping jacks
Jumping jacks are a great way to get your heart rate up and burn calories. Stand with your feet together and your arms by your sides. Jump your feet out wide while simultaneously raising your arms above your head. Jump back to the starting position and repeat.
High Intensity Interval Training (HIIT) workouts
Tabata protocol
The Tabata protocol is a form of HIIT training that involves 20 seconds of intense exercise followed by 10 seconds of rest. Repeat this cycle for a total of 4 minutes. You can choose any exercise, such as burpees, squats, or mountain climbers, and perform it at maximum intensity during the work intervals.
30-20-10 workout
The 30-20-10 workout is another form of HIIT training that involves 30 seconds of moderate exercise, followed by 20 seconds of faster exercise, and finally 10 seconds of all-out effort. Repeat this cycle for a total of 5 minutes. You can mix and match exercises to create your own 30-20-10 workout.
EMOM (Every Minute on the Minute) workout
An EMOM workout involves performing a specific number of repetitions of an exercise every minute, on the minute, for a set amount of time. For example, you could do 10 squats at the start of every minute for 10 minutes. This type of workout keeps your heart rate elevated while allowing short rest periods.
AMRAP (As Many Rounds as Possible) workout
In an AMRAP workout, you perform a circuit of exercises and try to complete as many rounds as possible within a specified time frame. For example, you could do 10 push-ups, 15 lunges, and 20 mountain climbers, and repeat the circuit as many times as possible in 10 minutes. This type of workout challenges both your cardiovascular endurance and muscular strength.
Sample metabolic circuit routines
Full body circuit
A full-body circuit workout targets all major muscle groups and keeps your heart rate elevated throughout. You can create your own full-body circuit by combining exercises such as squats, push-ups, lunges, and plank. Perform each exercise for a set number of repetitions or time, and move from one exercise to the next with little to no rest.
Lower body circuit
A lower body circuit focuses specifically on exercises that target your legs and glutes. Some examples include squats, lunges, hip thrusts, and step-ups. Perform each exercise for a set number of repetitions or time, and aim to complete the circuit for multiple rounds.
Upper body circuit
If you want to strengthen your arms, chest, and back, an upper body circuit is the way to go. Include exercises such as push-ups, tricep dips, shoulder presses, and rows. Perform each exercise for a set number of repetitions or time, and challenge yourself to complete multiple rounds.
Core circuit
A core circuit is designed to target your abs, obliques, and lower back. Include exercises such as planks, Russian twists, bicycle crunches, and leg raises. Perform each exercise for a set number of repetitions or time, and aim to complete multiple rounds of the circuit.
Maximizing afterburn effect
Increasing workout intensity
To maximize the afterburn effect, it’s important to push yourself during your workouts. Increase the intensity of your exercises by performing them at a faster pace, adding explosive movements, or incorporating interval training.
Incorporating compound exercises
Compound exercises, which involve multiple muscle groups, are more effective at boosting your metabolism compared to isolation exercises. Examples of compound exercises include squats, lunges, push-ups, and burpees.
Utilizing circuit training
Circuit training, which involves performing a series of exercises with little to no rest in between, is a great way to keep your heart rate elevated and increase calorie burn. Incorporate circuit training into your workouts for a higher afterburn effect.
Adding resistance to bodyweight exercises
Incorporating resistance bands, dumbbells, or other forms of weights into your bodyweight exercises can help increase the challenge and stimulate muscle growth. This, in turn, can boost your metabolism and increase the afterburn effect.
Conclusion
Boosting your metabolism doesn’t require expensive equipment or a gym membership. By incorporating bodyweight exercises, high-intensity interval training, and metabolic circuit routines into your at-home workouts, you can rev up your metabolism, burn calories, and achieve your fitness goals. Remember to push yourself, focus on compound exercises, and keep your workouts intense to maximize the afterburn effect. Get started with these metabolism-boosting exercises today and enjoy the benefits of a faster metabolism.