Super Easy Exercises That Boost The Metabolic Rate

Photo by: Bigstockphoto
Photo by: Bigstockphoto

It’s not easy to boost the metabolic rate, but it’s possible. Metabolic rate is the measurement in which your body burns calories. If you’re trying to lose weight, it’s important to keep the metabolic rate at its fastest. This way, the body does not accumulate stored fat.

Now, there are many ways to boost the metabolic rate. One is to eat foods that increase metabolism. However, there is very little scientific evidence that support diet’s role in improving the metabolic rate. There is no dietary information that details the amount of food you have to eat or when to eat to improve the metabolic speed. At this point, what we know is that the more muscles you have, the more calories you burn. Even when you don’t exercise, increasing your muscle mass could boost your metabolic rate.

Working out is an excellent way to improve your metabolic rate. Even better, you continuously burn off calories hours after working out. Below are exercises that are proven to boost the metabolism:


Burpee tones major muscle groups. It also does wonders for your metabolic rate. To perform a burpee, drop on a floor to do a plank. Then, stand up, jump high into the air. Go back down and start again. Do a quick burpee workout for 20 seconds, rest for 10 seconds and then do 8 reps.

When doing a series of burpees, you have to pick up the pace. This way, the body starts blasting more calories. The motion of going back up and down is key to speeding the metabolic rate. This move tones the upper and lower body and blasts pesky stored fat.


Lunges do not just tone the glutes and legs. They also boost the metabolic rate. To perform a lunge, stand straight, keep the hands on the hips. With your left leg, take a big step, keep the back straight. The bent knees should be parallel to the foot.  Hold the position for five seconds and step back. Now, alternate to the right leg. Go back to the starting position. That’s one rep. Do 15 lunges on each leg.

It’s important to not rush the movement when performing a lunge.  Focus on the full range of motion by dropping deeper into every lunge. This increases and maintains the tension under the muscles. Pick up the pace to engage the glutes and legs. If you are up for a challenge, get a couple of dumbbells. Hold each dumbbell instead of putting your hands on your hips.

Squat Jump

Squat jump tones the legs and the glutes. The glutes and legs are the largest muscle groups in the body. This exercise will get your metabolism firing because the movement engages these areas.

Start by standing up straight. Bend the knees slightly. Slowly squat down. Keep the hips back, the spine straight and the head facing forward in this motion. Spring forward with your legs. Jump as high as you can. As you jump, straighten your spine. Reach for the sky.

Land on your feet and go back to the squat position. Pick up the pace and do not rest. Do 30 squat jumps.

Jumping Rope

Jumping rope engages the arms and legs. It also tones the chest and shoulders. A 10 minute jumping rope burns 135 calories! It also increases the metabolic rate.

To skip rope, hold the rope with outstretched arms to the sides. Slip the rope under your feet. Jump but use only the balls of your feet when jumping back down. Keep your elbows to the sides. The wrists and forearms should be the only parts of the body moving when you skip rope.

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