Intensity is top priority
Even the most professional and advanced exercises will do nothing for your metabolic rate if they are not intensive enough. There are several ways to check if your exercise intensity is sufficient to improve your metabolism. A good idea is to know your maximum heart rate (HRmax) and to work within your heart’s specific beats per minute (BPM) ranges.
To calculate your maximum heart rate, subtract your age from 220:
220 - (your age) = maximum heart rate in beats per minute (HR max)
For example, for a 40 year old, the maximum heart rate calculated as above is 180 beats per minute.
Here are the three target heart rate zones which you can use to boost your metabolism:
- Zone 1: 65-75% of your HRmax (e.g. walking or light jogging)
- Zone 2: 76-85% of your HRmax (e.g. a fitness or spinning class)
- Zone 3: 86-95% of your HRmax (e.g. HIIT or sprints).
Read also: “Heart rate zones – what are they and why is it important to know them?”.
What kind of workout works best to enhance your metabolism?
Any physical activity, even doing your daily chores, will have a positive effect on your metabolic rate. However, the most recommended exercises to try if you want to boost your metabolic processes include:
- HIIT – high intensity interval training. You can try various HIIT styles, such as tabata, which means that you work for 20 seconds, then rest for 10 seconds and repeat this 8 times for a total of 4 minutes. Besides tabata, there are other variations of interval training, such as e.g. 30 seconds of work with 30 seconds of rest (1:1), 30 seconds of work with one minute of rest (1:2), as well as others, which you can pick and choose from to fit your capacity. It is important to give it your best while you are working to make sure you stay as close to your HRmax as possible.
- Strength training – an excellent way to maintain and build up muscle mass. To a large extent, it is muscle mass that determines the rate of your metabolism – increase it by doing strength exercises, working with your own body mass or with additional weights, such as dumbbells, barbells or kettlebells.
Top 10 best exercises to boost your metabolism
1. Burpees
This exercise targets all muscle groups and will make you work up quite a sweat. Start in a standing position, then place your hands on the floor and dynamically jump both of your feet backwards to assume the plank position. Place your entire body on the floor so that your chest touches it and then, just as dynamically, get up and finish in the standing position. You can either set a specific number of repetitions for this exercise or a specific duration as part of interval training.
2. Step/box jumps
Stand facing the item you are going to jump onto – you can choose a box or step with the right height. Choose a step height you feel comfortable and safe with. Bend your knees and lean slightly forward, shifting your hips slightly backwards. Stay in this position and then jump onto the step/box with both of your feet. Finish in the same position you started in: with your knees slightly bent, your body leaning slightly forward and with your hips slightly shifted backwards. You can either set a specific number of repetitions for this exercise or a specific duration as part of interval training.
3. Skipping rope
The skipping rope is a slightly forgotten piece of fitness equipment which, despite its simplicity, can effectively boost your metabolism and make your workout routine more exciting. You can jump in various ways and at various speeds, so adjust your skipping style to your needs. You can also use it for interval training.
4. Sprinting
Running engages the entire body and sprinting will be especially effective to enhance your metabolism. You can do sprints as part of time intervals, outdoors or on the treadmill. Adjust the speed to your heart rate – run fast enough to stay close to your HRmax. While resting, do not stop completely, shift to a slow trot or a brisk walk.
5. Spinning
Approach spinning the same way you would a sprint. A spinning class is a type of interval training consisting in switching between quick to slow exercises.
Read also: “Riding a bike in an enclosed space, or all you need to know about indoor cycling”.
6. Thruster
Do this exercise with weights, such as a barbell or dumbbells. Stand up straight and position your feet a little wider than hip-width apart. Hold the weight in front of you at shoulder level with your elbows bent (you can support it on your shoulders with your elbows pointing up). From this position, move to a squat, without changing the position of the weight. Then dynamically get up, while lifting the weight above your head. Drop the weight to your shoulders and repeat.
7. Kettlebell swing
A kettlebell swing is another excellent exercise to target virtually all muscle groups. Lift the kettlebell from the floor, position your feet hip-width apart and bend your knees slightly. Hold the kettlebell with your arms straight along your body. Start rocking it back and forth, keeping your torso taut and your back straight. The movement should originate at the hip – shift your hips backwards as you lean forward. In the final stages of the movement, the kettlebell should be at the level of your chest.
8. Battle rope
For this exercise you will need ropes, which can be found in most fitness clubs. Hold both ends of the rope and place your body in a semi-squatting position, then start alternately lifting and dropping your hands, sending waves along both ropes. You can do the battle rope exercise in many variants – holding the rope with both hands, doing jumps or reverse lunges.
9. Barbell squats
Barbell squats are a classic strength exercise which mainly targets leg muscles, but also engages virtually all other muscle groups. It requires good control of the muscles in your back, abdomen and the shoulder girdle. This basic strength exercise is a vital component of every training plan.
Stand in front of the barbell so that it is at your shoulder level. Hold the barbell with your hands placed a little wider than shoulder width apart. Move in under the barbell so as to hold it across your upper back. Remove the barbell from your shoulders and move slightly backwards. Position your feet a little wider than hip-width apart, tighten your abdominals and gluteal muscles, then do a squat, keeping your back straight at all times.
Read also: “Squats – different variations and four main benefits of squats done correctly”.
10. Deadlift
The deadlift, alongside the squat, is a classic multi-joint strength exercise. The deadlift should become a fixture of your workout routine, as it targets all muscle groups, not only those in your back.
Stand facing the barbell and place your feet hip-width apart. Move the barbell towards your body until it touches your shins. Hold the barbell with your hands placed shoulder-width apart, lower your hips and straighten your back. Inhale and tighten your shoulder blades and abdominal muscles. Lift the barbell, which should be touching your legs all the time. Then remember to safely put it back on the floor, keeping your back straight and bending your legs slightly at the knees.
Your metabolic rate largely depends on you – remember that you can speed it up by doing the right exercises. However, physical activity not only boosts metabolism, but also improves respiratory and brain function, so working out is always worth it, regardless of how happy you are with your metabolism.
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Sources:
1. MacKenzie-Shalders K, Kelly JT, So D, Coffey VG, Byrne NM. The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. J Sports Sci. 2020.
2. Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev. 2017.