#1 Workout To Speed Up Metabolism (and 9 Others!)

Alpha Daily
8 Min Read

Boosting metabolism is a key factor in weight management, overall health, and vitality. A higher metabolic rate can help you burn more calories, even at rest. While many workouts claim to turbocharge your metabolism, certain exercises are particularly effective. Let’s explore the #1 workout for speeding up your metabolism and nine other powerful routines, diving into why they work and how to do them.

1. High-Intensity Interval Training (HIIT)

Why It Boosts Metabolism: HIIT involves short bursts of intense exercise followed by rest periods. This type of training not only burns a high number of calories during the workout but also triggers the afterburn effect, where your body continues to burn calories at an elevated rate post-exercise.

How to Do It: Perform a high-intensity exercise (like sprinting) for 30 seconds, followed by a 30-second rest or light activity. Repeat this cycle for 15-20 minutes.

2. Strength Training

Why It Boosts Metabolism: Building muscle increases your resting metabolic rate since muscle tissue burns more calories than fat, even when you’re not exercising.

How to Do It: Incorporate exercises like squats, deadlifts, bench presses, and bicep curls into your routine. Aim for 3 sets of 8-12 reps for each exercise.

3. Circuit Training

Why It Boosts Metabolism: Circuit training combines strength and aerobic exercise, keeping your heart rate up while building muscle, which enhances calorie burn.

How to Do It: Create a circuit of 5-6 exercises (mix of strength and cardio), performing each for a minute with minimal rest in between.

4. Spinning

Why It Boosts Metabolism: Indoor cycling is an intense cardio workout that burns a significant number of calories and builds lower body strength.

How to Do It: Join a spinning class or use a stationary bike. Include intervals of high-intensity cycling followed by periods of moderate intensity.

5. Rowing

Why It Boosts Metabolism: Rowing is a full-body workout that challenges both your cardiovascular system and major muscle groups.

How to Do It: Use a rowing machine for 30 minutes, alternating between 1-minute sprints and 2 minutes of steady, moderate rowing.

6. Running or Jogging

Why It Boosts Metabolism: Consistent running improves cardiovascular health and burns calories, boosting your metabolic rate.

How to Do It: Start with a 5-10 minute warm-up, then run or jog for 20-30 minutes at a steady pace.

7. Swimming

Why It Boosts Metabolism: Swimming is an excellent full-body workout that burns calories and builds muscle.

How to Do It: Swim laps for 30 minutes, alternating between different strokes to engage different muscle groups.

8. Plyometric Exercises

Why It Boosts Metabolism: These explosive movements raise your heart rate and improve muscle power, leading to higher calorie burn.

How to Do It: Include exercises like jump squats, burpees, and box jumps in your routine. Perform each exercise for 30 seconds with a 30-second rest in between.

9. Kickboxing

Why It Boosts Metabolism: Kickboxing is a high-energy workout that improves cardiovascular fitness and muscle strength.

How to Do It: Join a kickboxing class or follow a video workout. Focus on fast-paced, high-intensity movements.

10. Yoga

Why It Boosts Metabolism: While slower than other exercises, certain forms of yoga, like Vinyasa or power yoga, can still offer a moderate calorie burn and improve metabolic rate.

How to Do It: Attend a Vinyasa or power yoga class, focusing on maintaining fluid movement between poses.

Maximizing Workout Effectiveness for Metabolic Boost

To fully harness the potential of these workouts in boosting your metabolism, it’s important to approach them with a strategy that maximizes their effectiveness. Here are some additional tips and considerations to help you get the most out of your metabolic-boosting exercise routine:

  • Combine Cardio and Strength Training: While cardio exercises are great for burning calories, strength training is essential for building muscle, which in turn boosts your resting metabolic rate. A combination of both in your weekly routine can provide a balanced approach to improving your metabolism.
  • Incorporate Interval Training: Regardless of the type of exercise you choose, adding intervals can significantly increase the metabolic benefits. For instance, if you’re running or cycling, include short bursts of high intensity followed by periods of lower intensity. This not only improves cardiovascular health but also keeps your metabolism high for hours after the workout.
  • Stay Consistent: Consistency is more important than intensity when it comes to long-term metabolic improvements. It’s better to engage in moderate exercise regularly than to have an intense workout that you can’t sustain. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with strength training exercises on two or more days a week.
  • Monitor Your Heart Rate: To ensure you are working out at an intensity that is effective for boosting metabolism, consider using a heart rate monitor. This will help you maintain the desired intensity level and make adjustments as needed.
  • Fuel Your Body Appropriately: Proper nutrition before and after your workout can enhance its metabolic effects. A small, balanced meal containing carbohydrates and protein before exercising can provide energy, while a post-workout meal can aid in muscle recovery and sustain metabolic rates.
  • Cool Down and Recover: Always include a cool-down period after your workouts to gradually bring your heart rate back to normal. Also, give your body time to recover. Overtraining can lead to fatigue and decreased performance, which can ultimately hinder your metabolic rate.

By integrating these strategies into your exercise routine, you can optimize the metabolic benefits of your workouts. Remember, the goal is to create a sustainable, enjoyable fitness regime that not only boosts your metabolism but also contributes to your overall health and well-being.

Other Ways to Boost Your Metabolism

Apart from exercise, there are other strategies to increase your metabolic rate:

Stay Hydrated: Drinking water can temporarily boost metabolism. Aim for at least 8 glasses a day.

Eat Protein-Rich Foods: Protein has a higher thermic effect than other nutrients, meaning your body uses more energy to digest it.

Get Enough Sleep: Lack of sleep can slow down your metabolism.

Manage Stress: Chronic stress can affect your metabolic rate, so incorporate stress-reduction techniques into your routine.


Incorporating these workouts into your routine can significantly increase your metabolic rate, leading to more effective weight management and overall health improvement. Remember, consistency is key, and pairing these exercises with a balanced diet, adequate hydration, good sleep, and stress management can provide even greater benefits. As always, consult with a healthcare professional before starting any new exercise regimen, especially if you have any health concerns.

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