Best Metabolism-Boosting Exercises You Can Do to Transform Your Body

Not all exercises are created equally. Check out the best metabolism-boosting exercises you can do to transform your body and become a superhuman being!

So, you want to get the best out of your exercises, correct? Well, the answer lies in which exercises you are doing. Sure, bench press is arguably the best movement to develop your chest, but it doesn’t burn that many calories.

However, if you are strong enough, your metabolism is high, which burns more calories just by surviving. So, you want to get strong, but you also want to burn as many calories while doing so. And that is what this list of the best metabolism-boosting exercises is all about.

And it wasn’t us from BOXROX who came up with this concise list. Rather, it was Anthony Balduzzi who put it all together in a video and that we used as the backbone for this article.

Dr. Anthony Balduzzi is a naturopathic doctor, national champion bodybuilder and founder of the Fit Father Project and Fit Mother Project – online health and fitness communities aimed at empowering busy parents to get healthy, lose weight, and build muscle through practical nutrition and exercise plans. The information you will see below was based on a video he shared on his Fit Father Project YouTube channel.

So let’s get down to business to show you the best metabolism-boosting exercises you should be doing to fully change how you look and feel for the better.

Best Metabolism-Boosting Exercises You Can Do to Transform Your Body

1. Kettlebell Swings: Kettlebell swings top our list due to their ability to work the entire body. This exercise targets the core, glutes, and hamstrings and involves dynamic movement that boosts your heart rate, enhancing calorie burn and metabolic rate.
2. Loaded Squats: Whether you’re using barbells or dumbbells, loaded squats engage large muscle groups in the legs and core, significantly increasing calorie expenditure and stimulating muscle growth, which in turn boosts your resting metabolism.
3. Walking Lunges: Walking lunges are excellent for building lower body strength and endurance. Carrying dumbbells or kettlebells while lunging adds a resistance element that further increases the intensity of the workout.
4. Burpees: A high-intensity full-body workout that combines squats, jumps, and push-ups. Burpees are great for burning fat due to their explosive movements and the high energy required to perform them.
5. Jumping Rope: Simple yet effective, jumping rope enhances coordination, stamina, and agility while being an incredible calorie-burner.
6. Dynamic Plank Variations: Planks are fantastic for core strengthening. Adding dynamic movements like mountain climbers or shoulder taps to your planks can increase the intensity and double the benefits. Mountain climbers are exceptional for burning calories and building aerobic endurance. Shoulder taps not only supports core stability and strength but also adds an upper body workout to the routine.

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Mastering Cardio for Optimal Fat Loss

Cardiovascular exercises are pivotal in any fitness regimen, not only for improving heart health but also for effective fat burning. Understanding the types of cardio can help you tailor your workout to better suit your fitness goals. Dr. Anthony Balduzzi, founder of the Fit Father and Fit Mother projects, highlights two primary forms of cardio that are integral to maximizing fitness results: Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT).

Exploring the Types of Cardio

1. Low-Intensity Steady State (LISS): LISS involves longer sessions of cardio done at a low to moderate intensity. Whether it’s jogging, cycling, or a brisk walk, the aim is to maintain a steady pace that allows you to carry on a conversation. Dr. Balduzzi explains the benefits of LISS, noting, “this is phenomenal for your heart and it also releases some of these natural endorphins and keyins that make us feel amazing like the runner’s high.” LISS is particularly effective for fat burning if maintained at a heart rate that maximises the body’s fat burning capabilities.
2. High-Intensity Interval Training (HIIT): HIIT, on the other hand, consists of short bursts of intense exercise alternated with periods of rest or lower-intensity exercise. This form of cardio is known for its ability to boost metabolism significantly within a shorter duration. Dr. Balduzzi advocates for HIIT’s efficiency, stating, “although you do like a 10-minute workout, you might get a metabolic boost for like an entire day.” HIIT is not just about burning calories during the exercise, but about investing metabolically for long-term benefits.

How to Combine HIIT and LISS to Lose Fat Faster

Source: Gabin Vallet

Incorporating Key Fitness Strategies into a Simple Plan

Building a simple, effective fitness plan can be transformative. Dr. Anthony Balduzzi shares a concise strategy for integrating key fitness elements into a routine that is easy to follow and designed to yield sustainable results. Here’s how to incorporate these strategies effectively:

1. Focus on Nutrition: Nutrition is the cornerstone of any fitness plan. Dr. Balduzzi stresses the importance of diet in achieving fitness goals: “Nutrition is key—you cannot out-exercise a bad diet.” To create a calorie deficit, consider standardising your first meal of the day or embracing intermittent fasting to extend your natural fasting period, enhancing fat burn.
2. Incorporate Metabolic Resistance Training (MRT): Combine strength training with cardio elements to maximise your workout efficiency. MRT workouts, such as those involving swings, squats, and mountain climbers, should be performed one to three times per week. Dr. Balduzzi notes, “do that one to three times per week… and you’re getting this really good metabolic boost.”
3. Add Weight Training Exercises: Integrate exercises like kettlebell swings, squats, and lunges into your routine. Dr. Balduzzi recommends aiming for a high volume of repetitions, suggesting, “try to do 100 reps in a workout.” This approach not only enhances strength but also significantly boosts your metabolic rate.
4. Engage in Both LISS and HIIT: Utilise both Low-Intensity Steady State (LISS) and High-Intensity Interval Training (HIIT) to benefit from their distinct advantages. As Dr. Balduzzi points out, “HIIT… might get a metabolic boost for like an entire day,” making it a highly efficient form of exercise.
5. Plan for Regular Activity: Consistency is key in any fitness regime. Plan your workouts as you would any important appointment, and stick to this schedule to maintain a steady progress towards your fitness goals.

Source: Natalie Hawthorne on Pexels

And there you have it. These are the best metabolism-boosting exercises you can do to transform your body. And not only that, there is also a clear straightforward path of how you should be implementing these exercises to get great results faster.

Never forget that nutrition is the foundation of everything you do inside the gym. A good plan starts with proper fuel to the body.

For more information about Balduzzi’s best metabolism-boosting exercises, you can also watch the video below. In it, he showcases how to perform each one of them, plus the strategies to incorporate everything into one full plan to transform your body.

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