Plus the exercises are safe, straightforward, and easy to modify based on your level of fitness. Otherwise, keep scrolling to learn more about bodyweight training to boost metabolism and for specific exercises you can incorporate into your workout today.

Bodyweight exercises are a great way to make a healthy lifestyle change without costly gym membership fees or worrying about what the weather is like outside. All you need is a safe, comfortable space and your own body. Here are some of the health benefits of bodyweight strength training:.

Develops more lean muscle mass, increases oxygen used by muscles, and reduces pain in bones and joints. Enhances the quality of sleep , lowers body stress levels , and leads to more energy.

Reduces heart attack risk, prevents acute coronary syndrome, and increases insulin sensitivity. Increases resting metabolic rate and helps maintain cognitive, hormonal, cardiovascular, and immune health.

According to the American College of Sports Medicine, people globally lose about six pounds of lean muscle on average in their life if they are not exercising and gain fat instead. Would you rather gain weight? Try these weight gainer shakes to get the job done in a healthy and responsible way.

You can also reverse the adverse effects of poor dieting with bodyweight training. According to NCBI Resources, lean muscle mass building and boosting metabolism are excellent ways for your lungs, brain, heart, and blood vessels to perform optimally. In other words, it helps your body to develop the strength to function normally.

Bodyweight exercises can also reduce blood pressure by strengthening the ability of your heart to pump blood, strengthen your joints, reduce the risk of diabetes, and they can help enhance your mood by reducing stress, increasing confidence, and building self-esteem. You may also experience increased energy thanks to endorphins being released by your body during exercise.

In order to get the best out of your bodyweight routine, it is a good idea to pick a selection of exercises that work on different parts of the body and muscle groups. This will ensure that your entire body has been given a work-out and will improve overall stamina and conditioning.

Below we have outlined a list of the best bodyweight exercises and reasons for their choice:. Don't forget to cool down and stretch after your workout.

By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. Grab a set of dumbbells, and sit on a flat workout bench. With one dumbbell in each hand resting on your thighs, lie back onto the bench. Hold the dumbbells above your chest, shoulder-width apart, creating a degree angle between your upper arm and forearm.

Palms should be facing forward. Exhale as you push the dumbbells up, fully extending your arms. Hold for one second. Inhale and lower the dumbbells to the sides of your chest with control.

This counts as one rep. Complete four sets of 12 reps. Lean forward and bend both knees, remembering to keep a flat back.

Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back. Slowly lower the weights back to the starting position to complete one rep.

Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement. Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.

With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards. Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible.

With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep. Stand upright, feet together, with pound dumbbells at your side. Our TREK protein bars should do just the trick!

The main benefit of these exercises is that they increase the heart rate and make you breathe harder, which means that your body will need to use more energy calories to complete them. The more intense the exercise, the greater impact it has on your metabolism. Here are some simple metabolism boosting exercises to help you get started:.

There we have it — everything you need to know about boosting your metabolism! From the exercises you can add to your workout routine, to the reasons why your metabolism may be slightly lower or higher. One thing is for sure, you are now equipped with everything you need to improve your metabolism and see the results you want!

For more TREK blogs on all things exercise, read our other articles on How To Get Motivated For The Gym , and Rugby Drill Workouts. Or for a great workout snack try one of our TREK protein bars. Ready to try great-tasting TREK protein bars?

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Protein is a very clever macronutrient that helps the body in many ways. From strengthening bones, to aiding muscle recovery, see what protein does here. Food and exercise are equally important to maintaining a healthy lifestyle.

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Our Bars Protein Nut Bars Protein Flapjacks Protein Energy Bars Protein Power Bars Mixed Cases Competition Blog Contact us Buy Now. close Join the TREK Be the first to hear about our new products! Exercises To Boost Metabolism. What is a metabolism?

I have a modifier if you are just starting out! For this exercises you are going to start in the plank position. Once in place you are going to take a giant step forward with your right foot so that it lands to the right of your right hand.

As soon as your foot touches the ground, you are going to simultaneously bring your right foot back as you take a giant step forward with your left foot. Continue to alternate back and forth for repetitions and be sure to keep your hips as low as possible during the entire movement!

If you have a hard time with flexibility, you can still perform the movement by either reducing your range of motion or trying to keep your upper body higher by placing your fists on the ground. To perform this movement you are going to start from the standing position and drop to the ground as fast as you can.

Next, you are going to perform an explosive push-up. As you explode up from the push-up position you are going to bring your knees to your chest to land on your feet and then jump in the air as high as you can.

If you begin to get tired or have a hard time with push-ups, you can perform the movement slower and swap out the push-up for a plank. This way you will still have to stabilize your upper body in the bottom position but do not have to worry about failing on the push-up.

This is a great traditional exercise that can be tossed into any workout. For this movement you are going to get yourself in the plank position and alternate thrusting your knees into your chest. The faster you pump your legs, the more intense the exercise becomes.

Also, because you are in the plank position you are going to be engaging a lot of muscles in your upper body and abdominal area as well! Close menu. Rowers Jacobs Ladder Treadmills Ellipticals Exercise Bikes Climbers Steppers.

Weights Gronk Brand Attachments Bars Benches Home Gyms Pull-Up Rack Storage Flooring. STRENGTH MACHINES. Apparel Gronk Fitness x BYLT Basics. Gronk Fitness. Inertia Wave. Confident and motivated she's fun to be with.

Plus food. Read More. Home Fitness Weight Loss Over 30? Here are 5 exercises to jumpstart your slowing metabolism. Weight Loss. With age, your metabolism naturally starts slowing down. But these 5 exercises to boost metabolism will help jumpstart your metabolic rate again. Shreya Gupta Published: 28 Dec , pm IST.

Channel Channel. How to do lateral jumps, a plyometric exercise for weight loss and agility Read Now. Stronger starts here Are you ready to take your fitness to the next level? Whether you're a beginner or a pro, our community has something for you, join us today and reach your goals with our expert support!

Join Community. Keep an idea of your risk of weight-related issues. Check BMI. Be sure to keep your elbows in and pointed upward. Don't arch your back. Slowly lower the weights back to the starting position to complete one rep.

Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement. Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.

With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards. Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible.

With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep. Stand upright, feet together, with pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to degree angles.

Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle. Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side.

This completes one repetition. Complete two sets of 10 reps. Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears. Bend your knees as if you were sitting in a chair, keeping weight on your heels.

Press the dumbbells overhead as you straighten your knees to return to standing. Complete three sets of 12 reps. Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent. Keeping your arms straight and knees slightly bent, slowly bend at your hip joint not your waist and lower the weights as far as possible without rounding your back, which should remain straight.

Now squeeze your glutes to slowly pull yourself up don't use your back. Complete four sets 12 reps. Workouts Strength Training Metabolism Dumbbell Exercises Trainer Tips Intermediate Workouts Dumbbell Workouts minute Workouts Full-Body Workouts Arm Exercises.

Your metabolism is responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells.

The higher your metabolic rate, the more calories you burn at rest. There are several evidence-based strategies that can help increase your metabolism to support weight management and overall health.

This is called the thermic effect of food TEF. Protein causes the largest rise in TEF. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting.

High-intensity interval training HIIT involves quick and very intense bursts of activity. If this type of exercise is safe for you, it can help indirectly speed up your metabolism. Your muscle cells will burn energy at rest, which helps you burn fat and build muscle. This effect is believed to be greater for HIIT than for other types of exercise.

To get started, choose a modality, such as biking or running, that you are already familiar with. Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat.

Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.

Lifting weights can help build and retain muscle. Higher amounts of muscle will result in a higher metabolism. Sitting too much can have negative effects on your health, partly because long periods of sitting burn fewer calories and can lead to weight gain. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance.

If you have a desk job, try standing up and walking for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk. In a study , researchers found that doing this resulted in reduced blood insulin and sugar.

Sitting for a long time burns few calories and may negatively affect your health. Try standing up or taking walks regularly or investing in a standing desk. Green tea and oolong tea help convert some of the fat stored in your body into free fatty acids, which may indirectly increase fat burning when combined with exercise.

However, some older research suggests that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people. Drinking green tea or oolong tea may affect your gut microbiome, which may be influencing the way your body breaks down fats, but research is mixed.

Peppers contain capsaicin , a compound that can boost your metabolism. For instance, one review evaluated the effects of capsaicin at acceptable doses.

It predicted that eating peppers would burn around 10 additional calories per meal. Over 6. Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.

Eating spicy food could be beneficial for boosting your metabolism and help you maintain a moderate weight.

However, the metabolism-boosting effect of spicy foods is quite small. Lack of sleep is linked to a major increase in the chance of obesity. This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight or may gain weight.

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Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Helen West, RD — Updated on January 11, Eat protein Do HIIT Try lifting Stand up Drink tea Eat spicy foods Sleep more Drink coffee FAQ Bottom line There are several easy and effective ways to support your metabolism, many of which involve making simple changes to your diet and lifestyle.

Eat plenty of protein at every meal. Do a high-intensity workout. Lift heavy things. Stand up more. Drink green tea or oolong tea. Eat spicy foods.

Drink coffee. Frequently asked questions. The bottom line. Just one thing Try this today: In addition to trying the tips outlined above, you can also add more metabolism-boosting foods to your diet.

Was this helpful? How we reviewed this article: History. Jan 11, Written By Helen West. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT.

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