6 cardio workouts for a better metabolism

A robust metabolism is essential for overall health and well-being. A slow metabolism can cause weight gain, insomnia, poor physical performance and a range of lifestyle disorders such as diabetes, blood pressure and heart disease.

Metabolism is the speed at which your body converts food into energy. A healthy metabolic rate causes the body to burn calories easily, while a slow or sluggish one can leave you feeling bloated, lethargic, and dull.

There are ways to increase your metabolic rate or improve your metabolism, and the best way to do that is through regular exercise.

Cardio workouts specifically target your metabolism because they work many muscles in your body, which effectively gets your heart rate up. Sustained exercise for long periods of time improves your metabolism and allows you to live a healthy life.


Cardio training for a better metabolism

Try these six cardio workouts to boost your metabolism:

1) running

Running is a great way to boost metabolism (Image via Pexels @Leandro Boogalu)
Running is a great way to boost metabolism (Image via Pexels @Leandro Boogalu)

Running is one of the best cardio exercises you can do to boost your metabolism. It’s used by everything from college kids to Hollywood stars to keep fit. It requires no equipment and can be done anywhere, anytime. All you need is a good pair of running shoes.

Some health benefits of running are:

  • Reduces the risk of heart disease and improves overall cardiovascular health.
  • Reduces resting heart rate – a good indicator of your overall fitness. The lower it is, the more efficient your heartbeat is.
  • Helps achieve a good night’s sleep.
  • Boosts mood and energy.
  • Improves metabolism.

2) mountaineers

Mountain Climber is a great high-intensity workout for the whole body. It engages a lot of muscles and the fast movement gets your heart rate up pretty quickly. The more muscle an exercise engages, the faster it boosts your metabolism.

How to do this exercise:

  • Start in a plank and push-up position.
  • Place your hands on the floor just below your shoulders.
  • Keep your hips level with the floor and your feet and back together.
  • Quickly bring your knees to your chest, switching legs after each rep.
  • Make sure your shoulders are over your hands and your hips don’t go up.

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3) Running lunge

This cardio blaster exercise is one of the best for boosting your metabolism. The longer you do it, the more your muscles stay under tension, which leads to an improved metabolism.

How to do this exercise:

  • Start with your left knee on the floor behind you and your right foot in front of you.
  • The angle between the back of your knees and the front of your hips should be 90 degrees.
  • Your front knee should be on your ankle and your back knee should be under your hip.
  • Drive your back knee into a high knee position while lifting your right foot off the floor.
  • Go back to where you started and keep going.
  • If the jump is too high, tread instead of jumping.

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4) Drill for Fire Feet

This exercise is another great cardio workout that works your muscles pretty quickly and gets your heart rate up in no time. When your heart rate is high, it sends blood full of oxygen and nutrients to your muscles, helping to improve your metabolism.

How to do this exercise:

  • Start with your feet wider than your shoulders and knees slightly bent.
  • Your hips should be behind you.
  • Walk on the balls of your feet as fast as you can, as if the ground is hot.
  • Every ten seconds, do an advanced crouch jump or a beginner jump, crouch as high as you can, and return to your feet of fire.

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5) Sprinter Burpee

Sprinter burpees are a full-body cardio workout that helps get your heart rate up quickly and boost your metabolism.

How to do this exercise:

  • Place both hands on the floor, step your feet back and slowly lower your chest to the floor.
  • Jump your feet forward and land them flat on the floor on the outside of your hands.
  • Once your feet are in place, aggressively jump into the air of a sprinter using your arms and legs.
  • Try kicking your front knee toward your face and back heel into your butt.
  • Switch the front leg each time you hit your sprinter’s jump.

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6) Swimming

Swimming burns fat, helps you lose weight and makes you stronger, fitter and healthier. No other form of exercise gets you as fit, boosts your metabolism and burns as many calories as swimming.

Because water is 800 times denser than air, every kick, push or pull is like a resistance workout for your entire body. Swimming is a great way to work your shoulders, arms, glutes, hips and core.

In an hour, a slow, easy swim burns about 500 calories, while a fast, hard swim can burn up to 700 calories. Swimming helps you burn calories while building lean muscle. Your metabolism speeds up when you have lean muscle, which helps you burn more calories.


Bring away

Incorporate the above exercises into your fitness routine to boost your metabolism, which is especially important for weight loss.


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