“I want to lose weight, but my metabolism has slowed down.” As a coach, I hear this very often. First, let’s break it down. your metabolism it is what your body goes through to convert food into energy. Basically, it’s the number of calories your body needs to perform essential functions (breathing and restore cells), process food (digestion and absorption of nutrients), and perform physical activity according to Mayo Clinic. However, the factors that affect your metabolism are much more complicated than calories in and out, and according to a to study published in Sciences, your metabolism doesn’t actually start to decline until you’re in your 60s. The good news? You absolutely can use exercise, specifically cardiovascular and strength training workouts, to improve. That’s why we’ve put together the best exercise plan to boost your metabolism and lose weight. get ready to get that tight and toned physique have you been looking
Nothing will warm up and perk up your body like a good old fashioned board. Place your hands below your shoulders and your feet hip-width apart. Your heels should push back, your hips in line with your shoulders, and your abs tight. Hold this position for 30 seconds, breathing in toward your ribcage and exhaling through your mouth to further engage your core.
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Continuing in that plank position, lower your right forearm back to the mat and then your left to lower into a forearm plank. Then return to the palm of your right hand and straighten your arm and do the same with your left until you’re back on a plank. Continue going from plank to plank with your forearm, alternating the arm you started with first and making sure to keep your hips as tight as possible to stabilize your torso. Do this exercise for 30 seconds.
I’m a big believer in finding length and strength, and this move will do just that. To settle in, place your hands under your shoulders with your elbows back and brushing the side of your body. You can choose to do them at the top of your thighs (knees bent and feet together) or with your legs straight. Inhale to lower your upper body down into a pushup, then exhale to push yourself up. Then, send your hips back to form downward facing dog with your weight evenly distributed on your hands and feet. Return to plank position for another pushup. Complete 10 downward facing dog push-ups and finish with 4 push-ups and 8 arm wrestling at the midpoint.
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Let’s keep depleting those triceps. Sit on your butt with your knees bent and your feet flat on the floor. Put your hands behind you with the fingertips facing your buttocks. Pressing your feet into the ground, lift your hips and push your weight back onto your wrists. Now bend your elbows, keeping your hips up and pushing your elbows back, and straighten your arms again. Do 8 reps and 8 pulses at the midpoint for 2 rounds.
Now, let’s work on those glutes by getting into a reverse tabletop position like a reverse pushup. Except for this time, you’ll start with your butt up and your arms straight. Drop your booty an inch above the mat, keeping your arms straight, then lift it back up so it’s in line with your knees and squeeze your glutes at the top. Do 16 reps with a 4-second hold at the top to finish.
This move is my favorite for working all the muscles in your lower body. Stand with your feet wider than your hips and your toes pointed out. Bring your hands to the center of your heart. Lower your hips so they are in line with your knees and press your knees back. Hold this for just a second, stacking your shoulders over your hips and pulling the crown of your head toward the ceiling. Stretch your legs up and squeeze your glutes at the top. Do 8 reps and 8 pulses at the bottom for 2 rounds.
To further challenge those glutes and thighs, let’s add that second wide squat. Get into the same starting position, and then as you come down, touch the ground with your hands between your legs. As you begin to rise, explode onto the balls of your feet and raise your hands above your head, engaging your entire body. Do 16 reps and 8 pulses at the bottom.
This next step in our workout to boost your metabolism and lose weight will light up your core. Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Press your arms firmly into the mat as you bring your knees to your chest toward your face and lift your hips to do a reverse crunch. Make sure to keep your feet close to your buttocks. Then, using your core, lower your hips and feet down, and do crunches, hitting the floor next to your feet. Go down and continue like this. Do 16 reps and 8 isolated crunches to finish.
Everyone has a love/hate relationship with this exercise, but it’s extremely effective at working the entire body and increasing endurance. Start in a plank position, drop your body onto the mat, push back as you step or jump with your feet off of your hands, and lift your hands off the mat. Then, explode by standing up or jumping to the ceiling and clapping your hands over your head. Go back down to repeat. Do 10 repetitions.
If you’ve been following my workouts, then you know they all end with a plank! Place your forearms parallel on the mat with your shoulders directly over your elbows and your palms facing down. Push your heels back, engage your legs, and engage your core. Hold for 30 seconds, breathing back into your ribcage and exhaling through your mouth. And so, you have completed this productive workout that will help you speed up your metabolism and lose weight, so give yourself a good pat on the back!
