5 Exercises to Speed Up Your Metabolism
Speeding up metabolism is one of the most sought-after goals for those looking to lose fat, gain energy, and improve overall health. An active metabolism helps the body burn more calories even at rest, contributing to greater efficiency in fat burning and weight control.
The good news? You don't need to spend hours at the gym! With the right exercises, you can boost your metabolism in the comfort of your own home. Here are 5 simple and effective exercises you can incorporate into your routine today.
1. Burpees
Burpees are one of the most complete exercises to raise your heart rate and activate your metabolism.
How to do it:
- Start standing up.
- Squat down and place your hands on the floor.
- Do a back flip, getting into a plank.
- Do a push-up (optional).
- Jump forward again and finish with a vertical jump with your arms outstretched.
Benefits: Works the entire body and burns calories intensely.
Repetitions: 3 sets of 10 to 15 repetitions.
2. Mountain Climbers
This exercise gets your heart racing and activates your abs, legs and arms.
How to do it:
- Get into a high plank position.
- Alternately bring your knees to your chest, as if you were running in place.
- Keep the pace fast and controlled.
Benefits: Excellent cardiovascular and strength exercise.
Duration: 30 to 45 seconds per set, 3 to 4 sets.
3. Jump Squats
A plyometric exercise that combines strength and explosiveness, ideal for activating the glutes and accelerating metabolism.
How to do it:
- Start in a squat position.
- Jumps explosively upwards.
- Landing softly, immediately return to the squat.
Tip: Maintain control on landing to avoid putting strain on your knees.
Repetitions: 3 sets of 12 repetitions.
4. Plank with Shoulder Touch
This exercise works the core, shoulders and requires stability, activating multiple muscle groups.
How to do it:
- In a high plank position, with your hands aligned with your shoulders.
- Alternate touching each hand to the opposite shoulder, keeping your body stable.
Benefits: Activates metabolism by engaging many muscles at the same time.
Duration: 3 sets of 30 seconds.
5. Jumping Jacks
Classic, simple and effective for increasing heart rate and stimulating metabolism.
How to do it:
- Standing with your arms at your sides.
- Jump, opening your legs and raising your arms above your head.
- Return to the starting position and repeat continuously.
Duration: 3 sets of 1 minute.
Extra Tip: Circuit Training
To further enhance the metabolic effect, combine these exercises into a circuit, with little rest in between. For example:
- Burpees (15 reps)
- Mountain Climbers (30 sec)
- Jump squats (12 reps)
- Plank with shoulder tap (30 sec)
- Jumping Jacks (1 min)
Repeat the circuit 3 times , resting 1 minute between rounds.
Conclusion
No equipment or time is required—with the right exercises, you can boost your metabolism, increase calorie burn, and improve your fitness at home. The key is intensity and consistency. Try these exercises 3 to 4 times a week and start seeing results!
