One of the more annoying aspects of getting older is that your metabolism begins to slow down. That means you can longer easily absorb a night out putting back a few beers with some greasy food without a worry. Ah, the days of youth!
Of course rather than just giving up and letting nature take its course you can counter-punch back by finding ways to boost your metabolism. One of the easiest and most effective ways is by hitting the gym for a couple specific exercises that not only work your muscles but also give your metabolism a kick. This is also a fantastic at-home option.
As an added bonus, using these exercise help with your explosive power, which sadly enough tends to decline as you age.
Metabolism Boost Workout
This is a quick, fast workout that burns a ton of calories. It also works explosive power, muscle strength, and agility. The primary way to do this is with a kettlebell, but you can use a dumbbell or barbell if you want. Some of the range is lost with the latter option but it can still be effective.
Deadlift with High Pull – Start with feet shoulder width apart and a kettlebell sitting on the ground between them. Bend the knees, drop the hips back, and keep your back flat as you lean down to grab the kettlebell with both hands. Drive your hips up while keeping your back flat to a standing position. This is where the power comes from. Once you reach a standing position with knees locked and hips driven into place, let that force help carry the kettlebell up into a high row. The bell goes to chest height with the elbows out and up. The weight then travels back to the ground in a smooth motion where it lightly touches before you explode up again.
Squat Thrust Pushup – This is a simple no-weight exercise you can easily add into any routine. Start in a standing position. Squat down and place your palms flat on the ground just in front of your knees. Thrust your legs together back behind you into a push-up position and do a single push-up. Draw your legs back under you and then push upright to a standing position.
Single-Arm Kettlebell Snatch – Start as you did above except go down with one hand to grab the kettlebell. Look straight ahead with your back flat and stand in a 3/4 squat. Let the bell swing back between your legs as you lean forward. Then immediately reverse direction and drive forward and up with your hips. The bell will swing forward and up. As it gets to shoulder height make sure to rotate your shoulder and punch straight up. Pause at lockout and then let the weight drop forward and swing back down back between your legs before starting another rep.
Combining these two exercises will touch on all of your muscles and give you a great workout in a mere 20 minutes. Try this program to really get your metabolism burning.
- Deadlift with High Pull – 4 sets of 15 to 20 repetitions resting 30-60 seconds between sets.
- Single-Arm Kettlebell Snatch – 3 sets of 15 to 20 repetitions resting 30-60 seconds between sets for left arm.
- Squat Thrust Pushup – 2 sets of 15 to 20 repetitions resting 30-60 seconds between sets.
- Single-Arm Kettlebell Snatch – 3sets of 15 to 20 repetitions resting 30-60 seconds between sets for right arm.
This routine is simple and yet very effective to get the heart rate pumping and your metabolism into a whole new gear. Make sure to take at least a day of rest between workouts for recovery.