First, let’s get a better understanding of what metabolism actually is. Put simply, it’s the bodily process needed to maintain life, wherein the body converts food into energy or burns calories. According to Harvard medical researchers, when your body is still, you’re using the calories to continue running or to store as fat. Therefore, if you have a fast metabolism, on average, your body will burn more calories both at rest and while it’s active.
So how do you increase your metabolism in order to burn more calories and store less fat? That’s where strategic, metabolic workout moves come into play. There are a lot of theories surrounding different calorie-burning foods and drinks. However, one of the most surefire ways to do so is through exercise, especially since muscle increases your resting metabolic rate. Cardio workouts, especially HIIT exercises that combine both weight and cardio, will also rev up your metabolism.
If working out makes your eyes roll into the back of your head, trust us, we get it. The thing is, you need to burn more calories than you consume in order to lose weight. As such, below, we’ve lined up some simple metabolic workouts (videos included!) to build muscle and help your body rev up its calorie-burning abilities. Ready? Keep scrolling!
For those who are just starting out, try this 30-minute dumbbell workout for beginners.
This series of weight movements is a bit more complex. Do it for as long as you can stand with as much weight as you can tolerate, and work your way up in both time and intensity.
Cap Barbell Neoprene Coated Dumbbell Weights ($26)
BalanceFrom GoFit Fully Adjustable Ankle Wrist Arm Leg Weights ($15)
In one study, individuals who took part in a 15-week HIIT training program burned more fat than those who followed a 20-week endurance training program, proving that working out in intervals is more effective than focusing solely on steady aerobic exercise. If you’re just starting out, this easy 10-minute HIIT workout will increase your heart rate and kick-start your metabolism in less time than an episode of This Is Us.
This less-than-20-minute HIIT workout combines moves like jumping jacks, high knees, and squats for a low-impact, high-calorie-burning workout.
BalanceFrom GoYoga All Purpose Exercise Yoga Mat ($21)
Cardio isn’t for everyone, and if you fall among those who aren’t into sweat-dripping movements and high physicality, this quick 10-minute workout will build up your tolerance. The goal is to get at least 20 to 45 minutes of exercise three to five days a week, which has been scientifically proven to increase the amount of calories burned per day.
Once you’ve worked your way up to longer cardio sessions, try this 32-minute at-home workout (which isn’t all jumping and running—we promise).
Before starting a new fitness regimen, please check with your physician.
Degol Jump Rope ($8)
More Workout Gear Recommendations
Bala Weighted Bangles, Set of 2 ($49)
Take your workouts to the next level by adding some ankle or wrist weights. These one-pound bangles are an editor-favorite because they’re so stylish.
Zella High Waist Studio Pocket 7/8 Leggings ($65)
You’re going to need some good activewear for those workouts. Zella leggings are best-sellers for a reason—they’re so comfortable, squat-proof, and flattering.
Alo Yoga Solarized Tie-Dye Bra – Oxblood ($68)
Alo Yoga’s sports bras are not only super stylish, but they’re ultra supportive, too. The fabric on this one is lightweight and breathable.
Fit Simplify Resistance Loop Exercise Bands ($11)
Resistance bands are so useful for so many different types of workouts and also for your post-exercise stretch. This set comes with five bands with varying resistance levels.
Bkr Jet 1L Water Bottle ($48)
You’re going to need to stay hydrated. This sleek glass water bottle will help.
Lululemon Arise Mat ($88)
Even if you don’t practice yoga, an exercise mat is still needed for a lot of at-home workouts. This one from Lululemon is durable and absorbs moisture so well.
Girlfriend Collective Moss Compressive High-Rise Legging ($68)
We love Girlfriend Collective’s activewear. Every piece is so comfortable, supportive, and most importantly, sustainable. Each legging is made of 25 used water bottles.
Sweaty Betty Athlete Seamless Racerback Tank ($45)
This tank has breathable mesh vents to cool you down when things get extra sweaty. It’s also moisture-wicking and has a chafe-free construction.
321 Strong Foam Roller ($27)
It’s important to think about recovery, too. A foam roller can help you stretch and soothe any achy muscles. You can even use it after the workday when you’ve been sitting for hours.
This post was originally published at an earlier date and has since been updated.
Next up: The Magic Workout That Tones Your Body, Improves Anxiety, and Relieves Pain
This article originally appeared on The Thirty
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