Boost your metabolism and build a stronger body with this 5 move

See how to boost your metabolism, strengthen your core, improve your balance and build muscle in less than 15 minutes with just 5 workout.

If you are short on time and can only fit in one or two effective sessions a week, total body training is a great way to improve your strength and keep fit.

Metabolism is often equated with metabolic rate (BMR), or the number of calories you burn. Obviously, the higher it is, the more calories you burn and the easier it is to lose weight and keep it off. A high metabolism also gives you energy and makes you feel better.

What Is a Metabolic Workout?

Metabolic workout is a form of exercise that temporarily increases the metabolic rate, resulting in increased calories burned during exercise and even during recovery.

For example, certain well-planned resistance training exercises can help increase caloric expenditure for hours after you leave the gym. This is known as the post-exercise effect and can last up to 72 hours, which is what metabolic workout is all about.

HIIT (High Intensity Interval Training), which involves near-maximal effort with rest periods, is an example of this type of metabolic training.

Benefits of Metabolic Workout?

Here are the benefits of this type of exercise

  • It helps build muscle.
  • It increases strength.
  • It improves physical performance, coordination and agility.
  • These routines are usually fun, highly motivating, and require minimal time commitment.

Kickstart Your Metabolism With a 15-Minute Metabolic Workout

It consists of five exercises that are performed as a circuit, one after the other. Perform each exercise for 30 seconds, rest for 15 seconds, and then proceed to the next exercise. Rest for 90 seconds, then repeat twice for a total of three rounds.

1. Bulgarian Split Squat

Hiit workout

Stand one foot in front of bench and place toe of left foot on bench with knee slightly flexed. Keeping your back straight, tighten your abs, lean your torso forward slightly, and bend your knees to lower yourself as far as possible, or until your left knee almost touches the floor. Pause and push up on your right heel. This is one repetition.

Perform as many reps as you can in 30 seconds (per side) and immediately move on to the next exercise.

2. Pushup and Reverse Shoulder Press

Hiit workout

Place your hands slightly more than shoulder width apart on the floor and extend your feet backward to form a straight line from head to toe. Push your buttocks up by extending your arms. From this position, bend your elbows to lower your head until it almost touches the floor. Push yourself up again by extending your arms, then return to starting position. This is one repetition.

Complete as many reps as you can in 30 seconds and move on to the next exercise.

3. Single-Leg Floor Tapping

Hiit workout

Stand upright, shift weight to right leg and lean forward from hips, keeping back straight. At the same time, reach with left hand toward floor, keeping left leg aligned with back. Pause, then return to starting position. This is one repetition. Complete all reps, then switch legs and repeat.

Complete as many reps as possible in 30 seconds on each side, then move on to the next exercise.

4. Inchworm exercise

Hiit workout

The inchworm exercise is effective for toning, defining and strengthening muscles. To perform:

Stand with feet hip width apart and arms at your sides. Keep legs straight and abs tight. Place your hands on the floor in front of your feet and walk forward with your hands until you are in a high plank position. Then bring your right hand to your left shoulder and lower it back to the floor. Repeat the same movement with your left hand to your right shoulder, keeping your hips and body still. Finally, bring your hands back to your feet and return to a standing position. This completes one repetition.

Aim to complete as many reps as possible in 30 seconds before moving on to the next exercise.

5. Bench bridge

Hiit workout

Lie on floor with heels on bench. Raise your hips and press your heels into the bench while contracting your abs and glutes. Lower your buttocks back down. This counts as one repetition.

Repeat as many as possible within 30 seconds.

Keep reading: 3 Simple Exercises That Sculpt Your Legs and Abs In Just Two Minutes

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