6 Exercises That Will Boost Your Metabolism And Burn Through Calories
Updated: Jul. 16, 2019
You might have heard of metabolic conditioning, a.k.a. metcon. We break it down in simple terms and easy-to-follow exercises. The rest is up to you.
Your metabolism workout – a.k.a. metcon
There are things you already know about your metabolism. To lose weight, you want your metabolism to be quick, but as we age it slows down.
So what are we to do if we want to maintain our weight and look good?
Try metabolic conditioning, or more commonly referred to as metcon. The whole point of metabolic conditioning is to maximize the efficiency of your energy systems in order to increase performance and the amount of calories burned after your workout is completed. In plain English: Shorter workouts with higher calorie burn.
A metcon workout will challenge you anaerobically (think: strength training) and aerobically (think: cardiovascular trainin). Each tend to involve repeated, high-intensity movements with short rest periods. This means structured sets, reps and rests, transitioning from one challenging movement to the next with little to no rest in between.
Sounds hard, true. But the workout can last as little as two to six minutes long, and you will feel completely exhausted by the end of it.
I created two different heart-racing metcon finishers to add to the end of your regular workout. Think of it as an add-on – like the protein in your smoothie.
Check out 7 Ways You Can Boost Your Metabolism.
Metcon Workout No. 1
5 rounds dumbbell push presses, bent-over dumbbell rows and dumbbell front-rack reverse lunges, with little or no break in between rounds.
Dumbbell Goblet Squats
Holding a dumbbell close to your chest, maintain an upright position but bracing your core and retracting your lats.
Squat down to the point where your hips sit below your knees.
Drive through your heels to extend your hips to a standing position. Exhale as you complete the movement.
Another read: How to Increase Your Metabolism as You Age.
Metcon Workout No. 1
Dumbbell push presses
12 reps
Begin with both dumbbells on your shoulders.
Dip your body down by slightly bending your knees. Keeping your back straight, as you are sliding your back down a wall.
Aggressively push into your heels, extending your hips so that you’re standing straight. Press both dumbbells overhead. Your core and your glutes are should be engaged at the top of your press.
Are you making any of these mistakes: What You’re Doing To Slow Your Metabolism Down.
Metabolism Workout No. 1
photo credit: fitsquad
Bent-over dumbbell rows
12 reps
Stand with feet hip-width apart and dumbbells in each hand.
Bend forward, hinging at the hips, to bring your chest down. Keeping your core engaged and squeezing your glutes, pull the dumbbells up toward your chest. Your elbows will point elbows back. Exhale.
Inhale while extending your arms to complete the movement.
Have you read this yet? Are You a Fat Burner or a Sugar Burner?
Metabolism Workout No. 2
5 rounds dumbbell front-rack reverse lunges, dumbbell thrusters, see-saw rows, with little or no break in between rounds.
Dumbbell front-rack reverse lunges
12 reps each side (24 in total)
Holding both dumbbells on your shoulders, keeps your posture upright and brace your core. Make sure your shoulders back.
Step backward and lower your body, so both knees are bent at 90 degrees.
Push yourself up baring the weight the opposite heel so that you come back to standing position.
Alternate legs.
Need to read: Researchers Discover The Best Exercise To Get A Flat, Toned Stomach.
Metabolism Workout No. 2
Do 5 rounds of 12 reps of the next three moves with little or no break in between rounds.
Dumbbell thrusters
12 reps
Begin with both dumbbells on your shoulders.
Keeping your chest up, squat down until your hips are lower than your knees.
As you push the weight up on your heels to stand, thrust the dumbbells overhead by driving your hips forward.
Finish the rep by lowering and returning the dumbbells to your shoulders.
You might also enjoy: The 6 Best Arm Exercises for Women.
Metabolism Workout No. 2
12 reps each arm (24 reps in total)
See-saw rows
Standing with feet hip-width apart, hold a dumbbell in each hand.
Bend forward with your chest facing down. Keeping your core engaged and squeezing your glutes, pull one dumbbell up to your chest. Then return to the start position. This time pull up the the other weight, so your alternating arms. Do not initiate one arm movement without completing the other arm first.
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About Jennifer Lau
Jennifer is co-owner of FitSquad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. Her passion to empower women has lead her to become a leader in female training. She is head coach of Fit Squad’s all women’s training camp, has given corporate workshops and presentations on fitness and nutrition and can be found regularly contributing to media outlets in the city.
See more of Jennifer on Instagram @fitsquad_training and at fitsquad.ca.
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