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Any training you do will boost your metabolism and boost calories. But what if you could make your workouts even more effective, and progress faster by choosing the best metabolism boosting exercises?
Your metabolism, or metabolic rate is the speed at which your body burns calories. The higher your metabolic rate, the more calories you burn, and the faster you lose weight. Your metabolism is sort of like your body’s engine – the bigger it is, and the more stimulus you give it, the more efficiently it works, and the higher your rate of performance.

Whether your usual exercise regime involves going to the gym, walking, cycling, swimming weightlifting, or playing sports, your metabolism is getting a regular boost, which burns calories, and helps you lose fat quicker.

However, while all types of exercise do boost your metabolism, some boost it a lot more than others.

Generally, lower intensity exercises will only elevate your metabolism a little, and it won’t stay elevated for very long. More intense exercise though, boosts it much higher, and it remains raised for longer – in some cases as up to 48 to 72 hours. This can make a massive difference to your rate of progress.

So what constitutes higher intensity exercise?

Being quite general about this, higher intensity exercise is any activity where you really have to push yourself, and find that you’re sweating, out of breath, and possibly even feeling a little dizzy or slightly sick. Some exercises are even better than others for boosting metabolic rate. They tend to be the ones that require you to use a large amount of muscle fibers, combine both strength training and cardiovascular elements, and push you towards your limits.

Let’s have a look at the 6 best metabolism boosting exercises:

Kettlebell Swing

The swing works your hamstrings, core, lower back, and your glutes – one of the biggest muscles in your body, so is a great calorie burner. Not only that, but swings will get your breathing and heart rate through the roof.


There isn’t a better leg building exercise than the squat. It hits your quads, hamstrings, glutes, abs, calves, and your lower, upper and mid back. It’s very demanding, and you have to really focus on breathing and technique, so not only does it punish your lower body muscles, it’s a great cardio workout too.


Burpees are the king of body-weight exercises. You’ll probably have a love-hate relationship with them. You’ll hate the burning feeling your get in your legs and chest, and will despise the fact that you see stars after every set, but love the fitness improvements you get from them, and the feeling of satisfaction after a hard burpee workout.


Thrusters are a slightly less common exercise. You can do them with dumbbells or a barbell. Hold the weight at your shoulders, and squat down with it, then press the weight overhead as you stand up. That’s one rep. Thrusters really are a whole body exercise.


If you think you need equipment to do metabolism boosting exercises, then think again. Sprinting is a natural movement that everyone can do, but it’s super effective. Even just 10 or 15 seconds of an all out sprint will leave you gasping for air, and wondering if you’ll ever be able to run again.

Hand to Elbow Plank

The hand to elbow plank is another slightly odd, but highly valuable exercise. Start in a plank position, then push up into a press up position, and go back down to the plank again. Do this as quickly as you can. This will torch your core, arms and shoulders, and again, seriously challenge your aerobic fitness.

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