With this exercise routine, you can accelerate your basal metabolism, which is the energy expenditure our body makes at total rest, excluding physical activity. We’re starting with a new exercise routine that you can combine with the beginner routine I showed you in the previous post and alternate them throughout the week. This time we’re going to talk about how to speed up your basal metabolism with exercise, but first, let’s give a brief introduction to the term.
What Is Basal Metabolism?
Basal metabolism is the energy expenditure our body makes at complete rest, excluding all physical activity. In other words, it’s the energy the body needs simply to be alive.
Basal metabolism depends on many factors depending on the person: sex, age, muscle mass, temperature, diet… There are so many variables that each body functions differently!
Some people have a rapid metabolism and burn everything they consume, while others, on the contrary, are unable to transform all their calorie intake into energy.
How to Speed Up Your Metabolism With Exercise?
With the exercises I’m bringing you today, we’ll increase physical activity and energy expenditure. A routine to support weight loss can include strength exercises and high-intensity cardio, but, since we have been training for a short time, we are going to adapt it and introduce a few seconds of rest between exercises. We can also include aerobic exercises at the end of the session to increase overall physical activity.
Also Read: Want To Lose Weight? Eight Mistakes That Slow Down The Metabolism
9 Exercises to Speed Up Metabolism
1. Weighted Squats
- You should increase the intensity of the training a little.
- Be careful with your knee (don’t let your toes go past your knee) and do 15 repetitions, trying to make it dynamic.
2. Reverse Lunge With Weights on Shoulder
- Here we’re going to activate the entire lower and upper body a little bit with weights. 15 repetitions.
- Then we switch legs. Again, we activate the lower body and use the weights to work the upper body. We do another 15 repetitions.
3. One Minute of Active Rest
- What does that mean? Instead of resting and doing nothing, we’re going to be jogging or walking around the house. This keeps us active during the recovery period.
- We do it for one minute, and you set the intensity; you can go softer or stronger.
4. Plank Squat
- A very comprehensive exercise that works the entire body. It should be done with a bit of dynamism, with 15 repetitions.
- It’s a little difficult, but you can do it.
5. Side Plank
- We go up to elbow-to-shoulder height, we engage the abdominal muscles and raise our arm, and in that position we hold for 20 to 30 seconds.
- It’s perfectly normal to feel a bit of a tremor; that’s because your muscles are getting tired, but come on! Let’s keep going!
6. Burpees
- A very dynamic and comprehensive exercise: Squats, forwards and jumps up.
- We can adapt it without making the leap, depending on how you feel.
- We’re going to do 15 repetitions.
7. Triceps on the Chair
- We’re going to do 15 repetitions.
- Hands with fingers outside the chair, butt close without moving away and… arm flexion.
8. Tiny Jumps
- To reactivate the body. 15 repetitions.
- If you feel you have a lot of energy, you can do it a little higher.
9. Push-Ups
- We place our hands on the mat. We will adjust it, positioning our knees at hip angles.
- As we progress, we will extend our legs.
- Now do 12 repetitions.
Optional: Aerobic Exercise
To add more physical activity to your training, now would be the time to go out for 10 to 15 minutes to walk, run, or jog.
How to Increase the Fat-Burning Effect
High-intensity exercises can be included when we want to lose body fat. But just as we must combine various types of food in a diet to speed up metabolism and achieve optimal results, we must also create combinations in exercise. Perform aerobic exercises such as walking, running or jogging to complement strength training.
Also Read: What Is The Reason To Speed Up Metabolism Or Slow Down According To Age?
