At-Home Exercises To Boost Metabolism

Our metabolic rate decreases as we age, but you can increase it by performing the following exercise. 

Ishaan Arora
Written by: Ishaan AroraUpdated at: Feb 26, 2023 12:11 IST
At-Home Exercises To Boost Metabolism

3rd Edition of HealthCare Heroes Awards 2023

If you know someone who eats a lot but never gains weight, they most likely have a fast metabolism. Metabolism is like your car's engine, can make or break the vehicle's performance, or in this case, your body. In layman's terms, metabolism is the process by which the body converts whatever you eat or drink into energy. Metabolism not only converts energy but also provides your body with the fuel it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells. However, as we age, our metabolic rate decreases on its own. But that doesn't mean you can't beat your body's slowing metabolism.

Exercising is one of the most effective ways to improve your metabolism. Exercise increases muscle mass, which teaches your body to burn more calories at a faster rate, even when at rest. So here are five at-home exercises to boost metabolism.

1) Kettlebell Squats

Leg exercise increases testosterone level, and having high testosterone levels naturally increases one's metabolism. A person with a high test level is also able to gain muscle mass quickly. Squats are a staple workout for every athlete, from Virat Kohli to Chris Hemsworth, because they help burn the most calories while also building the lower body. Squats work the glutes, quads, hamstrings, and calves as secondary muscles. Kettlebell squats, on the other hand, are simpler to perform because you need to hold the weight in front of your body, making it easier for your body to lower into a squat position.


If you are a beginner, begin with bodyweight squats and gradually increase your weight.

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2) Burpees

Burpees are a full-body exercise that helps build muscle and burn calories. Burpees aren't just good for losing fat and building muscle; they can also improve the health of your heart and lungs. A half-hour burpee session can easily help you burn 200 calories while also increasing your body's metabolic activity, which means your body takes longer to come out of fat burning state. The best thing about burpees is that they can be done almost anywhere and anytime.

3) HIIT Workout

As the name implies, high-intensity interval training (HIIT) workouts are short and more intense. HIIT workouts are currently trending on social media and are among celebrities' preferred workouts for achieving a beach body. A HIIT workout consists of bodyweight exercises, strength training, and short rest periods. The best thing about HIIT workouts is that they engage your entire body, increasing metabolic activity. Additionally, HIIT training can help you burn the most calories and is suitable for people of all activity levels.

Also Read: 4 Foods Triggering Your Cravings And Making You Gain Weight

4) Mountain Climbers

One of the most popular exercises among fitness enthusiasts is mountain climbing. It is a full-body, high-intensity workout that works all your major muscle groups while also strengthening your core. The golden rule for increasing metabolism is to engage in activities that raise your heart rate, and there is no better exercise than mountain climbers. The best thing about mountain climbers is that they require no equipment and are simple to learn.

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