Simple exercises at home to boost your metabolism, says trainer

Working out and not getting anywhere fast can be very frustrating—especially as you get older and your metabolism feels sluggish. We’ve all been there, which is why you need some subtle tweaks you can make to help keep your metabolism going. Here we are with some simple at-home exercises to boost your metabolism, according to an expert. The best part is that you don’t have to leave the comfort of your home in order to reap the benefits of a vigorous fitness session. Keep reading to find out more, and next, don’t miss these 5 simple home exercises to stay in top shape.


There are several parts to your metabolism.

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Eat This, Not That! speak with Mike Ball, MD, MPH, ALMDirector of Medical Content and Education at Ro, a certified personal trainer and member of our Board of Medical Experts, explains that there are four parts to your metabolism.


  1. for you basal metabolic rate (Resting Metabolic Rate) is the energy you burn while resting. It keeps your cells alive and helps your body function properly.
  2. The second component is Thermic effect of food. This is the amount of energy you need to digest whatever items you eat.
  3. Component number three is called Non-exercise heat generation. This is the energy you ignite to perform everyday tasks.
  4. The fourth part of metabolism is Thermal activitywhich is the energy you burn doing structured exercise, such as lifting weights or running.

How do exercises speed up the metabolism?

Dr. Paul explains that exercise is integral to speeding up your metabolism in several ways:

  1. “First, in order to perform any movement, your muscles need to contract — and that takes energy. So whether you’re swimming, doing bicep curls or sit-ups, your muscles are absorbing and burning fats and sugars for energy in order to do work. And that’s it. It directly increases thermogenesis for exercise activity.”
  2. “Second, after you work out, your muscles need to relax and recover. The process of repairing and growing your muscles again also takes energy. In other words, you continue to burn extra calories even after you’ve finished your workout.”
  3. “Third, it takes more energy to maintain muscle mass than it does to maintain fat mass. So even if you are not actively exercising, gaining more muscle mass increases your basal metabolic rate, because your body needs to burn more energy to maintain On muscles are living cells.

Each person’s metabolism is different and is related to several factors. Your body composition, genetics, gender, and age all play a role in your personal metabolic rate. There are several simple tricks that may jump-start your metabolism momentarily, including eating spicy foods or having some caffeine to drink. Your metabolism is an involved process, however, and according to Dr. Pohl, you likely only have the power to change it to a certain extent.

Here are 3 home exercises to boost your metabolism.

But fear not, because Dr. Paul offers so many at-home exercises you can easily work into your regular routine. The best part is that you don’t have to leave the house! Get ready to crank things up and burn more calories in less time.

Related: 5 Guaranteed Debloat After-Meal Exercises, Experts Say

Start jogging It’s a healthy, full-body workout.

A woman does cardio on a treadmill to double her belly fat burn
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Jump on the treadmill and start running! Dr. Paul begins by suggesting an excellent full-body exercise that will burn some serious calories, which is jogging. Jogging will make a huge difference when it comes to your metabolism while improving blood flow and strengthening your heart.

Dr. Pohl suggests, “If it’s a rainy day, any cardio exercise you can do at home that increases your heart rate and breathing rate is helpful here—for example, you can do jumping jacks.”

Focus on large muscle groups, such as your legs and buttocks, with squats and lunges.

Focusing on large muscle groups is a great way to burn calories in a limited amount of time. “The muscles in your glutes and legs are among the largest muscles in the body, so exercises that target these are a good place to start. Squats and lunges are two different exercises that work the muscles in your thighs, buttocks, legs, and — to a lesser degree — your abs, lower back, and other core muscles. And to burn more calories, you can consider adding weight to these exercises, such as holding small dumbbells in your hands while squatting or lunging,” Dr. Pohl explains.

Related: Speed ​​up your metabolism after 50 with these floor exercises, says trainer

Do some closed-chain exercises, like push-ups and pull-ups, to get a solid upper-body workout.

Man doing push-ups and simple exercises at home to stay in top shape
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You can also burn more calories with vigorous upper body exercises. Dr. Paul recommends closed chain movements, which are usually performed on a barbell or on the floor. These exercises are very beneficial and work your whole body, not just a few muscles.

Dr. Buhl suggests, “The first closed-chain exercise that targets the upper body and is easy to do at home is the pushup. Pushups work the arms and front of the torso. And if you have yoga blocks or a sturdy bench, you can add variety to your workout routine.” Your own push-up, by doing incline or low push-ups as well. The second closed-chain exercise to do is the pull-up. Varied depending on how far apart your hands are.”

Alexa Melardo

Alexa is the deputy editor of Mind + Body at Eat This, Not That!, and oversees the M+B channel and introduces fitness, wellness, and self-care topics to readers. Read more about Alexa

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