Looking to boost your metabolism and burn more calories? Metabolism plays a vital role in weight loss and energy levels. While factors like genetics and age are beyond your control, your training regimen is something you can manage.

Focusing on exercises that engage multiple muscle groups, elevate heart rate, and promote lasting calorie burn is key. These movements challenge both strength and endurance, ensuring your body continues to work even after you’ve finished your workout. Discover five effective metabolism-boosting exercises favored by top trainers.

If You Can Jump This High, Your Lower Body Power Is Off the Charts

Move #1: Kettlebell Swings

Kettlebell swings are renowned for their metabolic benefits. This exercise combines power, endurance, and cardio in one fluid motion. Engaging the glutes, hamstrings, and lower back – large energy-demanding muscle groups – this dynamic movement quickly elevates the heart rate, leading to post-exercise calorie burn through EPOC (excess post-exercise oxygen consumption).

Muscles Trained: Glutes, hamstrings, core, lower back, shoulders, grip

How to Do It:

1. Stand with your feet shoulder-width apart and a kettlebell in front of you on the floor
2. Hinge at the hips and grab the kettlebell with both hands
3. Hike the kettlebell back between your legs
4. Drive your hips forward to swing the kettlebell up to chest level
5. Let the kettlebell swing back between your legs and continue with a fluid rhythm

Training Tip: Let your hips do the work. Keep your arms relaxed and focus on driving through your glutes and hamstrings.

I Walked 12,000 Steps Daily for 7 Days

Move #2: Thrusters (Squat to Overhead Press)

Thrusters combine two compound lifts into one highly effective full-body movement. You squat down to load your lower body and immediately transition into an overhead press, challenging your upper body. The move creates a strong cardiovascular demand while building strength through your legs, glutes, core, shoulders, and triceps. The fluid transition from squat to press makes it an efficient calorie-burning powerhouse.

Muscles Trained: Quads, glutes, shoulders, core, triceps, upper back

How to Do It:

1. Hold a pair of dumbbells at shoulder height with your elbows tucked
2. Lower into a deep squat while keeping your chest up and back flat
3. Drive through your heels to return to standing
4. As you rise, press the dumbbells overhead in one continuous motion
5. Lower the weights back to shoulder level and repeat

Training Tip: Exhale as you press to help engage your core and maintain strong posture.

Move #3: Walking (Incline, Power, or Intervals)

Walking is one of the most underrated ways to fire up your metabolism. Whether you choose power walking, incline walking, or interval walking, you’re turning a low-impact habit into a fat-burning tool. Walking contributes to NEAT, which stands for non-exercise activity thermogenesis. This refers to all the movements you do throughout the day that aren’t part of a formal workout. When you walk with purpose and volume, it adds up. Inclines and speed intervals increase your heart rate and demand more energy, providing an extra metabolic boost.6254a4d1642c605c54bf1cab17d50f1e

Muscles Trained: Glutes, calves, hamstrings, quads, core

How to Do It:

1. Set a moderate incline on a treadmill or choose an outdoor route with hills
2. Walk at a pace that feels brisk but allows you to speak a sentence or two
3. For intervals, alternate one minute of fast walking with one minute of recovery
4. Continue for 20 to 30 minutes, depending on your fitness level
5. Keep your chest up, core engaged, and arms swinging with intention

Training Tip: Aim for 8,000 to 12,000 steps per day. The consistent calorie burn adds up faster than you think.

Move #4: Dumbbell Renegade Rows

Renegade rows train strength, core control, and balance all at once. You start in a high plank and row dumbbells while resisting rotation. This engages your lats, traps, biceps, and deep abdominal muscles. Because the movement requires full-body stability and strength, your energy output is high. The time under tension and coordination involved make this move a top-tier metabolic choice.

Muscles Trained: Core, lats, traps, rhomboids, biceps, shoulders

How to Do It:

1. Start in a high plank with a dumbbell under each hand
2. Keep your feet wide enough to maintain balance
3. Row one dumbbell toward your side while keeping your hips stable
4. Lower it back to the floor and repeat with the other arm
5. Continue alternating with control

Training Tip: Squeeze your glutes and brace your core hard to minimize twisting. This keeps the focus on the right muscles.

I Used Only Resistance Bands for a Week

Move #5: Jump Squats

Jump squats are an explosive lower-body movement that fires up your fast-twitch muscle fibers. These fibers burn more energy and recover more slowly, which helps keep your calorie burn elevated even after the workout. The jumping element increases your heart rate while training your glutes, quads, and calves to produce power. This combination of strength and speed is ideal for metabolic training.

Muscles Trained: Quads, glutes, calves, core

How to Do It:

1. Stand with feet shoulder-width apart and arms at your sides
2. Lower into a squat with your chest up and hips back
3. Jump straight up as high as you can, using your arms for momentum
4. Land softly and immediately lower into the next squat
5. Repeat for the desired number of reps or time

Training Tip: Land softly with bent knees and absorb the impact through your hips to protect your joints.

How To Get the Most Out of These Moves

To fully maximize your metabolic results, you need to train with both intensity and purpose. Here are a few ways to do that:

• Perform three to four rounds of these moves in a circuit format, working for 30 to 45 seconds at a time
• Pair strength-focused moves like thrusters or swings with walking intervals to keep your heart rate up
• Use walking to increase daily movement on rest or recovery days
• Focus on progression by increasing either reps, load, or walking intensity over time

To boost your metabolism and burn more calories both during and after your workouts, incorporate these five exercises into your weekly routine. They combine full-body strength with cardio intensity and create long-lasting results. The best part is that you can adjust the intensity to match your fitness level and still see significant benefits. Train smart, move consistently, and watch your metabolism shift into a higher gear.