9 Exercises That Boost Your Metabolism You Can Do at Home
By John Barban
In
your quest to lose weight there are only two things you can do. The
first is to eat fewer calories, the second is to exercise. This sounds
simple, but not all exercises are made the same. I would say that all
exercise is definitely good, but some exercises give you more return for
your time spent. Specifically exercises that can give you both an
cardiovascular and resistance workout are #1 in my book. Exercise that
can do both of these will help you burn calories while you workout and
boost your metabolism every day by maintaining your muscle mass.
Here are 20 great exercises you can do right in the comfort of your own
home that will burn a ton of calories and maintain good strong muscles
and boost your metabolism even when you're not working out.
Bodyweight squats - Stand with feet shoulder width apart squat down
like you're sitting back into a chair, drive your heels into the floor a
return to the starting position. Try 10 reps to start working up to 20,
and then 30.
Y-Squat - Same as above, with your arms up and out to your sides
to make your arms and body resemble a "Y" shape. Try 10 reps, working up
to 20 and then 30 reps.
Squat jumps - Starting in the same position as above, squat down
as if you're sitting back into a chair and then jump up from this bottom
squat position. When you land from the jump sit right back down into
this squatting position and repeat. Try 8 reps to start, working up to
12, 15 then 20.
Lunges - Standing with feet shoulder width apart talk a long step
forward with your right foot lunge down touching your left knee to the
ground. Drive your right heel into the ground and push yourself back to
the starting position and switch legs. Try 10 reps per leg to start,
working up to 15 then 20.
Reverse Lunges - Standing with feet shoulder width apart talk a
long step backwards with your right foot, touch your right toes to the
ground lunging backward touching your right knee to the ground. Drive
your left heel into the ground and step back forward with your right
foot, then switch legs. Try 8 reps to start working up to 15 then 20.
Push-Ups - Lying flat on the ground face down. On your toes and
hands push yourself off the ground. If toes and hands is too difficult,
start with knees and hands. Try 8 reps to start, working up to 12, 15
then 20. (once you can do more than 20 on your knees and hands, start
trying to do some on your feet and hands)
Push-Up/Stick-Up - Do a push up the same as above, now in between
each push up stand up and raise your arms above your head (like your
being held up at gun point...this is why they call it a 'stick up') and
then get right back down and do your next push up. Continue doing each
repetition like this. Try 8 to start, working up to 12 and then 15.
Step-Ups - Go to a set of stairs
and step up to the second stair with your right foot. Step back down and
then switch feet. Continue alternating feet until you've stepped up 20
times with each foot.
Bridge - Get into a traditional push up position on your hands
and feet keeping your body rigid and hold for 30 seconds. As you get
better at these work up to 45 and then 60 seconds.
Start by working through one set of all of these exercises. As you get
better at them you can progress to adding another set of each, or choose
which exercises you like to add more sets. Take 30-60 seconds rest
between each exercise.
This is an example of my new style of advanced
circuit training programs.
****
John Barban is a certified Strength and Conditioning Specialist and a
varsity strength and conditioning coach. His trademarked workout program:
The 6
Minute Circuits Workout is designed to get a full body cardio and
muscle toning workout in the comfort of your own home. John is a senior
contributor at http://www.grrlathlete.com where you can sign up to get insider information
in the nutrition and fitness industry. You can ask John a question on the
http://www.grrlathlete.freeforums.org dedicated to support women with their
fitness and nutrition goals.
To Learn More And Get Your Free Sample Workout:
Click Here!
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