Home Exercise That Can Help Boost Your Metabolic Rate

Ben Emanuel II

A lot of people trying to lose weight think that more work equals more results. Though this is true in most occasions, what if you can work smart and still burn while you are at rest? Ever wondered how some athletes stay lean even if they huge portions.

A lot of people trying to lose weight think that more work equals more results. Though this is true in most occasions, what if you can work smart and still burn while you are at rest? Ever wondered how some athletes stay lean even if they huge portions of meals? That's because they have a fast metabolism.

Understanding Metabolism

For starters, what is metabolism and why does it matter when it comes to your fitness? Metabolism is defined in biology as the summation of chemical processes that are needed to maintain a living organism or cell.

It means that the body is going to burn calories even if you are doing nothing. This is known as your basal metabolic rate or BMR. Your BMR is affected by different factors. It can be affected by genetics, age, and body composition.

Some people are born lucky that they can burn more calories than others. They get to eat whatever they want and not gain weight at all. On the other hand, some people gain weight after a few unhealthy meals.

Next, age matters because after the age of 20, your metabolic rate will decrease at a rate of 1-2% per decade. And it doesn’t improve years after that. By age 45 and beyond, you might notice your metabolism to drop by up to 10% per decade.

And also, how does your body composition affect your metabolic rate? Between muscles and fats, muscles burn more calories. According to research, 10 pounds of muscles can burn up to 50 calories at rest. On the other hand, 10 pounds of fats will only burn 20 calories per day.

Types of Home Exercises That Can Help Boost Your Metabolism

Since the pandemic started, one of the biggest problems by active individuals today is the lack of gym equipment that can help them build muscle and burn calories. Many have reported gaining weight throughout quarantinebecause gyms are still not allowed to open in their area. As much as 76% of respondents mentioned that they’ve gained as much as 16 pounds while in quarantine.

This is why it is important to have workouts that can help boost your metabolic rate despite having limited equipment at home.

1. Alternate Between Intense Burpees and Jumping Jacks

A good way to boost your metabolic rate is by switching from intense to low-intensity activity and then doing it with minimal rest in between. For instance, if you have a treadmill at home, you can sprint for 20 seconds and then walk for another 15 seconds. Intervals are a good way to burn calories and to boost your metabolic rate. Compared to just jogging at a uniform pace, experts believe that high-intensity interval training burns more calories. However, not a lot of people have a treadmill at home.

Instead of sprinting, try to do burpees and jumping jacks. Try to not do shortcuts whenever you are doing your burpees. You’d be surprised how you are going to burn calories throughout the day if you do burpees.

2. Squats

Free squats (and weighted squats in general) are known to increase testosterone levels. In one study, squats increased the testosterone level by 16.7% which is higher than those who did leg press. Testosterone is the one responsible for carbohydrate, protein, and fat metabolism. For quite some time, testosterone is known to promote muscle mass among men.

The good news is that there are a variety of squats that you can do in the comfort of your home. You can do regular squats, split squats if you wish to make the workout more challenging and functional. And on top of that, you can also buy dumbbells and kettlebells to be able to do goblet squats.

3. Kettlebell Swings

If you can buy a kettlebell, you already have a tool that can help you stay fit during quarantine. And if you can choose one kettlebell exercise, might as well do swings. Swings can engage your core, build your forearms, and improve your hips. Since kettlebell swings involve multiple muscle groups, it can help develop muscle and therefore raise your metabolic rate.

Studies have proved the effectiveness of kettlebell swings both as a cardiovascular conditioning workout and a means to build muscles. However, keep in mind that you should have the right form when you do the swings. Be sure to keep your core engaged at all times to prevent back pain.

4. Pushing Exercises But with Resistance Bands

Pushups can get boring. It can get repetitive and easy fast. What you can do is to invest in resistance bands. This can challenge you and give you more gains. This can help not only to tone your chest but also boost your metabolism.

Final Thoughts

If you are looking to lose more weight by increasing your metabolic rate, be sure that you are also going to eat the right food and even supplement with the right vitamins. Depriving your body of the right food can slow your metabolism down. Be sure to combine these workouts with a good diet and you will see a huge difference in how fast you lose unwanted body fats.