Fortunately, we have a great solution for you: metabolism boosting exercises that use your bodyweight. Bodyweight exercises bring you back to the basics of human movement. Plus the exercises are safe, straightforward, and easy to modify based on your level of fitness.

Otherwise, keep scrolling to learn more about bodyweight training to boost metabolism and for specific exercises you can incorporate into your workout today. Bodyweight exercises are a great way to make a healthy lifestyle change without costly gym membership fees or worrying about what the weather is like outside.

All you need is a safe, comfortable space and your own body. Here are some of the health benefits of bodyweight strength training:.

Develops more lean muscle mass, increases oxygen used by muscles, and reduces pain in bones and joints. Enhances the quality of sleep , lowers body stress levels , and leads to more energy. Reduces heart attack risk, prevents acute coronary syndrome, and increases insulin sensitivity.

Increases resting metabolic rate and helps maintain cognitive, hormonal, cardiovascular, and immune health. According to the American College of Sports Medicine, people globally lose about six pounds of lean muscle on average in their life if they are not exercising and gain fat instead.

Would you rather gain weight? Try these weight gainer shakes to get the job done in a healthy and responsible way.

You can also reverse the adverse effects of poor dieting with bodyweight training. According to NCBI Resources, lean muscle mass building and boosting metabolism are excellent ways for your lungs, brain, heart, and blood vessels to perform optimally.

In other words, it helps your body to develop the strength to function normally. Bodyweight exercises can also reduce blood pressure by strengthening the ability of your heart to pump blood, strengthen your joints, reduce the risk of diabetes, and they can help enhance your mood by reducing stress, increasing confidence, and building self-esteem.

You may also experience increased energy thanks to endorphins being released by your body during exercise. In order to get the best out of your bodyweight routine, it is a good idea to pick a selection of exercises that work on different parts of the body and muscle groups.

Then for each exercise, complete the listed sets and reps before moving on to the following exercise. Ideally, you should take no more than 30 seconds of rest in between each set and about 60 to 90 seconds of rest in between each exercise. If you need more rest, feel free to take it.

Don't forget to cool down and stretch after your workout. By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. Grab a set of dumbbells, and sit on a flat workout bench.

With one dumbbell in each hand resting on your thighs, lie back onto the bench. Hold the dumbbells above your chest, shoulder-width apart, creating a degree angle between your upper arm and forearm. Palms should be facing forward. Exhale as you push the dumbbells up, fully extending your arms.

Hold for one second. Inhale and lower the dumbbells to the sides of your chest with control. This counts as one rep. Complete four sets of 12 reps.

Lean forward and bend both knees, remembering to keep a flat back. Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.

Slowly lower the weights back to the starting position to complete one rep. Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement. Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.

With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards. Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible.

With your core still braced, drive through your heels to stand back up. The mountain climber is one of the most loved exercises by fitness enthusiasts.

It is a high-intensity, full-body workout that involves all your major muscle groups, while also giving you a stronger core. And the more you engage your muscles, the faster your metabolism gets. Muscles burn more calories than fat. So the more muscle you have, the faster your metabolism will work.

So, strength training is a big yay if boosting your metabolism is your goal. Also known as skullcrushers, this simple exercise that uses dumb-bells can help you toned arms and build muscle mass in your upper body.

Also, read: Plant-based diets can boost your metabolism and help you reduce fat. Burpees have earned their name for a reason. Sprinter burpees have started gaining popularity because of their efficiency at targeting all the major muscle groups. Not only does it engage all your muscles, including hamstrings and hip muscles, but it is also considered as a good strength training exercise to boost the metabolism.

Also, watch:. Fire-feet drill is a great cardio exercise that can increase your heart rate. The benefit here is that a higher heart rate means your heart pumps more nutrients and oxygen-rich blood reaches all parts of the body quickly.

This is what your body needs to boost your metabolism in no time. Finding nirvana in good food, Shreya also loves reading books and is a die-hard Potterhead.

Learn about these and other foods you can eat before bed. To lose weight, you need to create a calorie deficit. This means you need to eat fewer calories than you burn, or better, burn more calories than you eat.

You may want to focus on healthy eating habits while you consume enough calories to support your body functions. Consider reducing processed foods, sugar and alcohol intake, and saturated fats.

Resistance training and eating an adequate amount of protein can help preserve lean body mass. Muscle growth helps you burn more calories at rest. Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy. Try this today: In addition to trying the tips outlined above, you can also add more metabolism-boosting foods to your diet.

Check out this article for a list of some nutritious foods that can support your metabolism. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based 8 Ways That May Speed Up Your Metabolism. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Helen West, RD — Updated on January 11, Eat protein Do HIIT Try lifting Stand up Drink tea Eat spicy foods Sleep more Drink coffee FAQ Bottom line There are several easy and effective ways to support your metabolism, many of which involve making simple changes to your diet and lifestyle.

Eat plenty of protein at every meal. Do a high-intensity workout. Lift heavy things. Stand up more. Drink green tea or oolong tea. Eat spicy foods. Drink coffee. Frequently asked questions. The bottom line. Stand back up, lift your left knee and push the dumbbells up.

Repeat this movement for 30 seconds and then switch legs. Side lunge curl : 60 seconds. Step out to the side with your left leg, lunge and extend your arms down. Use your right foot to push you back to the starting position, squeeze the biceps and lift the dumbbells.

Step out to the side with your right leg and repeat. Keep alternating legs for 60 seconds. Dumbbell thrusters : 45 seconds. Hold the dumbbells in front of your shoulders and squat down until your thighs are parallel to the floor.

Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise. Plank rotation : 45 seconds.

Get into a plank position with a dumbbell in each hand. Twist your torso and lift your left hand toward the ceiling. Bring your left hand back to the initial position and repeat on the right side. Supersets help you finish your …. Practicing yoga and meditation regularly reduces stress and anxiety levels.

By transferring our focus and attention to our body and our breath …. Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty?

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