Certain types of exercises are more effective at increasing metabolism because they either burn a high number of calories or help build muscle, which raises your resting metabolic rate.
- Strength training (weight training):
Exercises like squats, deadlifts, bench press, and resistance training are highly effective. They build muscle mass, and since muscle burns more calories than fat, this increases metabolism even at rest.
- High-Intensity Interval Training (HIIT):
HIIT involves short bursts of intense activity followed by rest periods. It significantly boosts calorie burn and creates a strong afterburn effect (EPOC), where your body continues burning calories after the workout.
- Compound exercises:
Movements that engage multiple muscle groups at once, such as lunges, push-ups, pull-ups, and burpees, increase energy demand and metabolic activity.
- Cardio exercises:
Activities like running, cycling, swimming, and brisk walking help burn calories and improve cardiovascular efficiency. While they may not build as much muscle as strength training, they contribute to overall energy expenditure.
- Circuit training:
Combining strength and cardio exercises in a continuous sequence keeps your heart rate elevated and maximizes calorie burn in a shorter time.
- Daily movement (NEAT):
Non-exercise activities like walking, climbing stairs, and standing more throughout the day also play a significant role in boosting metabolism.
Best approach:
A combination of strength training, HIIT, and regular movement provides the most effective and sustainable way to boost metabolism.