What Is Metabolism and Why Does It Matter?
Metabolism is the process your body uses to turn food and drink into energy. The faster and more efficient your metabolism, the easier it is to burn calories throughout the day. The right types of exercise can help rev up your metabolism and make your workouts more effective.
The Best Exercises to Boost Metabolism
Not all workouts are created equal. Here’s a breakdown of three effective exercise categories and how they impact your metabolism.
Cardio Workouts
Steady-state cardio, like walking, jogging, or cycling, is great for burning fat during the workout. At a moderate intensity:
- Your body pulls energy from fat stores instead of carbs
- It helps with weight management and heart health
- It is less demanding, so it does not spike your metabolism as much as other types of training
Strength Training
Strength training is one of the best ways to keep your metabolism active. Lifting weights or using resistance:
- Builds muscle, which burns more calories even at rest
- Raises the thermic effect of physical activity (TEPA), meaning your body uses more energy to repair and grow muscle
- Increases excess post-exercise oxygen consumption (EPOC) so you continue burning calories for hours after your workout
💡 Aim for 2 to 3 strength sessions per week for steady results.
Circuit and HIIT Training
High-Intensity Interval Training (HIIT) or circuit workouts combine the best of cardio and strength. This type of workout:
- Elevates both TEPA and EPOC
- Burns fat while also strengthening muscles
- Keeps your metabolism revved up long after your workout ends
For busy adults, HIIT sessions are efficient, social, and effective. Most can be done in 30 to 45 minutes.
Sample Metabolism-Boosting Workouts
At-Home HIIT Circuit
Try 8 to 10 rounds with 30 seconds rest between each:
- 5 Burpees
- 10 Mountain Climbers
- 15 Crunches
- 10 Jump Squats
- 5 Push-Ups
Village Club Circuit Workout
Try 4 rounds with 20 seconds rest between each exercise:
- 40 seconds Rope Work
- 15 Box Jumps
- 10 Assisted Pull-Ups
- 45 seconds Sled Push
- 15 Push-Ups
These short but powerful workouts target multiple muscle groups, giving your metabolism the boost it needs without leaving you exhausted the next day.
Tips for Staying Consistent
Starting a new workout routine is exciting, but it is important to pace yourself. Here’s how to make sure your habits stick:
- Start small: Build up gradually, no need to overdo it
- Listen to your body: Rest when needed, progress happens over time
- Focus on the process: Appreciate small wins and keep your eyes on long-term success
Kickstart Your Metabolism Today
If you are ready to feel stronger, boost your metabolism, and stay active all season long, we would love to help.
Sign up for a 7-day free trial now at any of our clubs—Gainey, Ocotillo, DC Ranch, or Camelback.