Today, We’re talking about 15-minute metabolic workout. And you probably know… Exercise is probably one of the best ways to naturally boost your metabolism. By boosting your metabolism, it provides you with the energy you need to get through your daily activities.
And while it’s an important factor in losing weight, it also helps maintain and promote good health. Now I know that working out every day probably sounds impossible with a busy schedule, but it's not. In fact, it’s actually a lot easier than you think.
Simply, taking a brisk walk around the block during your lunch hour or parking your car at the furthest point from work or at a shopping mall entrance is a great way to get a little extra exercise in. Really when you think about it…the possibilities are endless.
The key to achieving a high metabolic rate is by burning a lot of calories at once. And while certain foods have been known to increase your metabolic rate, exercise is another great way to do it. Now before I share my top metabolism boosting exercises, let me explain exactly what your metabolism is.
Now I know you’ve heard the term metabolism and for most people they associate metabolism with weight loss. But it’s more than that. Your metabolism is all of the chemical reactions in your body. The purpose of your metabolism is to convert food and beverages into energy so that your body can function properly.
And it does it by converting the food and beverages you consume into energy and removing waste from your body. Your metabolism also helps with the upkeep, growth, and reproduction of the body's cells and organs. And can be broken down into two categories…
Catabolism, which is the breaking down of organic material (foods and beverages) to release energy like carbs, protein, and fat.
And anabolism, which is the building up of organic material using the energy released during catabolism. When it comes to metabolism, your thyroid also plays an important role. That’s because it produces, stores, and releases hormones (T3-Triiodothyronine and T4-Thyroxine) into your body and bloodstream.
The thyroid keeps your metabolism under control by extracting iodine from the foods and beverages consumed and converting them into T3 and T4 hormones. And these hormones help convert calories into energy. The speed of your metabolism depends on how quickly this process happens.
Your metabolic rate depends on how quickly this process happens. And there are a lot of factors that determine just how fast your metabolism is. Things like age, gender and genetics all play a role. But so do diet and exercise. In fact you can take control of your metabolism by exercising.
However, different exercise movements affect your body differently. Some exercises use up the glucose it has stored in your muscles as well as the energy that your body uses to refuel the muscles. While others use very little glucose and focus more on burning fat.
And some exercises use up all of the glucose in the muscles being used, while also sending a lot more fuel to the muscles. To speed up your metabolic rate, you need to do exercises that drain the muscles of glucose rather than fat, increasing your metabolism for a much longer period even after you've worked out.
Here are 5 exercises that will boost your metabolism! Add these exercises to your daily workout routine to effectively boost your metabolic rate and increase your ability to burn fat.
It's important to note that these are basic movements that can be altered according to your preference as well as fitness levels.
1. High-Intensity Interval Training (HIIT)
While traditional cardio workouts do burn calories, they don’t have a huge impact on metabolism. But High-intensity interval training or HIIT workouts do. HIIT training consists of very quick and intense bursts of activity. These workouts typically range from 10 to 30 minutes in duration.
HIIT increases your metabolic rate by burning more fat, even long after your workout has finished (RMR). The impact HIIT has on your metabolism is far greater than other types of exercise. It can also help you lose fat much quicker because of its metabolism boosting benefits. You may also gain muscle mass from HIIT; however, it depends on the muscles that are being used the most.
Another benefit of HIIT training is that it has a positive effect on your blood sugar levels. HIIT exercises like sprinting, circuits, rowing, or martial arts are some examples that can burn a significant amount of body fat while restoring your metabolism. HIIT has an advantage because it speeds up your metabolism in the long run. And adding HIIT workouts to your routine is easy.
Here are a few examples to get you started:
- Stationary bike workout
- Start by pedaling slowly for 2-4 minutes
- Then for 30 seconds pedal for as hard and as fast as possible
- Repeat this routine for about 15-30 minutes
- Start by warming up with a jog for 2 minutes
- Then sprint as fast as you can for 15 seconds
- Then walk or jog at a slow pace for 1-2 minutes
- Repeat this routine for about 10-20 minutes
- Jumping jacks
- For 1 minute do as many jumping jacks as you can
- Then walk on the spot for 2 minutes
- Repeat this routine for 15 minutes
- Squat jumps
- For 30-90 seconds do as many squats jump as quickly as possible
- Then walk on the spot for 30-90 seconds
- Repeat this routine for 10-20 minutes
You can modify your routine according to your preferences, while still gaining a boost to your metabolism.
The metabolism boosting exercise is…
2. Weight Training.
Weight training boosts your metabolism because your muscles burn more calories than fat, to build and maintain muscle. Muscles have more metabolic activity than any part in your body as it stimulates both recovery and fat burning..
During weight loss, weight training can help fight the drop in your metabolism by retaining your muscle mass. We recommend doing weight training at least twice a week, with 1-2 sets of 12-15 repetitions on each major muscle group such as abs, biceps, glutes, and quads.
Burpees include a combination of bodyweight exercises and cardio, which makes it a great move to burn calories and build muscle at the same time. Burpees 15-minute metabolic workout will give your metabolism the boost it needs.
Here’s how you do them…
- Drop to the floor, with both hands on the floor, kicking both feet behind you with your toes facing on the ground, like a plank position
- Perform a pushup…
- Then jump your feet forward, outside of your hands
- Then stand up and jump high into the air
- Keep your pace steady and fast
This movement requires a lot of power and energy, so when you do them, your body is working at its full potential. We recommend doing a burpee workout of 20 seconds, followed by 10 seconds rest, repeating this routine for 8 times. It's not easy but works wonders for your metabolism.
The next metabolism booster is…
Lunges may look easy but after a few reps, you definitely will start feeling the burn. Lunges help build lean muscles in your legs, specifically some of the most important muscle groups in the body like your quads and glutes.
There are different types of lunge movements such as walking lunges, running lunges, and jumping lunges.
Here’s how to do a lunge:
- Stand up straight with your feet together
- Move either leg forward (for this example start with the right) and drop down
- Your left knee should be on the floor – you should be in a 90-degree angle between the back of your knee and the front of your hip
- Your front knee should be directly on top of your ankle and your back knee should be under your hip
- Return to your starting position and repeat the sequence with the other leg
- Try doing at least 30 lunges (15 each side)
For the best results, take your time and focus on getting a full range of motion by dropping deep into each lunge, rather than rushing through it.
Because you work mostly through your quads and glutes, this will fire up your metabolism almost instantly.
Finally, our last metabolism boosting exercise is…
Now, squats are probably the most important exercise to focus on. Like lunges, squats focus on quads and glutes. Building these muscle groups burns a large amount of energy, squats 15-minute metabolic workout which will fire up your metabolism.
Like lunges, there are different variants of squats such as squat jumps, sumo squats, or using dumbbells and kettlebells to make the squat a little harder by adding weight.
Here’s how to do a squat:
- Stand up straight and separate your legs until your feet are in line with your shoulders
- Dropdown as if you want to sit on an imaginary chair – 90-degree angle
- Make sure that your knees don't go too far over your toes
- Then drop back up while squeezing the bum as hard as you can, you should feel some burn
- Make sure that you don't lean forward too much
To get the best results, drop your hips as low as possible to make every squat count. Incorporating these five exercises into your routine will do wonder for your metabolism. And while exercise really is one of the best ways to do it…
There are other ways to crank up your metabolism. For one you can stack up on protein. Foods rich in protein take longer to digest as it releases more energy over a longer period, which increases your metabolism.
It also keeps you feeling fuller for longer, which may prevent overeating. This is known as the Thermic Effect of Food (TEF), or Diet-Induced Thermogenesis (DIT). Protein-rich foods such as dairy, eggs, fish, grains, legumes, meat, nuts, seeds, and vegetables, help increase and boost your metabolism.
Include protein-rich foods with every meal. Plus as you increase your activity levels, you’ll need to increase your intake in protein too. Another way to boost your metabolism is by getting plenty of sleep. Sleep is just as important as exercising and eating for your metabolism.
In fact, sleep is essential for your overall health because when you're sleeping your body repairs itself. Sleep promotes growth, produces, and releases hormones, and transports molecules that drive your metabolism.
A lack of sleep may decrease your metabolic rate because when you're tired you tend to crave food that is high in sugar and fats, which may cause weight gain. It's important to go to bed and wake up at the same time every day to increase your metabolism.
And most adults should be getting anywhere between 7-9 hours of sleep daily for the body to completely repair itself and function properly. Another key to a fast metabolism is staying hydrated. Water is essential to life and also a natural metabolism booster.
Water keeps you hydrated. Drinking water throughout the day can leave you feeling fuller for longer, which may reduce or maintain body weight. We suggest drinking more water when you exercise because you tend to lose a lot of water while sweating, which must be replaced before it causes dehydration.
You can also add coffee and green tea to your list of beverages. Coffee consists of compounds like chlorogenic acid, theobromine, and caffeine, which can help boost your metabolism. The more coffee you drink the more calories you burn for energy.
However, too much coffee may have negative effects like keeping you from sleep. We suggest drinking a cup of coffee before your workout to boost your metabolism as well as your workout performance. Green tea also speeds up your metabolism and burns more calories.
Green tea uses stored fat in the body for energy, which may increase your fat-burning content more effectively. Drinking green tea instead of coffee gives you the caffeine you desire as well as many other healthy nutrients, which coffee does not have.
Besides boosting your metabolism, green tea also has health benefits including anti-inflammatory effects, antioxidant and anti-bacterial properties, and anticancer effects. Finally, if you want a faster metabolism try to minimize stress.
When you’re under stress your body metabolizes much slower because stress affects your hormone levels. When this happens, more cortisol hormones are produced than usual. Cortisol helps regulate appetite.
Irregular cortisol levels may cause you to reach for unhealthy food and beverages, which can be harmful to your metabolism and may affect your mood. Reducing stress is important for a healthy metabolism, mental well-being, and overall longevity.
The good news is that exercise is a great way to regulate your stress levels. There you have it…5 great metabolism boosting exercises you can start using today. And if you are looking for ways to speed up your progress, lose weight, build muscle AND speed up your metabolism even more be sure to check out Thyrozine.
As I mentioned earlier, your thyroid is a MAJOR driver of a healthy metabolism. We created Thyrozine to help support a healthy thyroid gland and speed up the metabolism.
You can learn more at LIFERENU.COM/THYROZINE Healthy thyroid function can help you reach your fitness goals faster…regardless of what those goals are.
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Thanks for watching and I’ll see you on the next one.
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