Metabolism Makeover: 4 Workouts to Optimize Your Burn

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Wouldn’t it be great if you could find a workout that burns calories while simultaneously revving up your metabolism? Look no further — a workout like that does exist. Many of these routines will work to increase your muscle and bone mass, which helps your body to burn more calories. If that’s not enough good news for you, here’s a little bit more. You can do all of it without having to leave the house.

Some of the workouts don’t even require any equipment, while others require a pair of lightweight dumbbells (aim for three- to five-pound weights) and an exercise ball. Ready to make over your metabolism? Here are four metabolism boosting routines to try.

1. Health Routine

Per Health, start with one set of each of these moves. As you get in better shape, work up to doing five sets of each move before going on to the next one. Once you’re doing the complete workout, you can expect to burn up to 300 calories (and your metabolism will be running like a fine-tuned machine.)

Plank Walk Tuck Reach: Stand with your feet together and arms raised overhead. Hinge at your hips and bring your hands to the floor, keeping your legs as straight as possible. Walk out to a plank position, and jump your feet toward your hands, landing in a tucked position. Now, jump back to plank. Walk your hands toward your feet and stand up. Repeat at a hard intensity for 30 seconds. That’s one set — make sure to add more sets on if you’re feeling up to it (you’re aiming for five.) Rest for 30 to 60 seconds in between sets.

X Switch Jumps: Stand with feet together and then jump and land in a diagonal lunge with your right leg forward and left leg back, without letting your right knee jut out past your ankle. Jump again and land with your left leg forward and your right leg back. Repeat at a breathless intensity for 30 seconds. That completes one set. Rest for 30 to 60 seconds.

Bear Crawl Escape: Begin in plank position with your wrists in line with your shoulders, then bend your knees and bring them under your hips with your heels lifted. Keeping your knees off the ground, move quickly in this position from side to side and front to back. Repeat at breathless intensity for 30 seconds — that’s one set. Rest for 30 to 60 seconds.