The Best Exercises for Increasing Metabolism Rate

What are the best exercises for metabolic conditioning? Well first, let’s have a definition of metabolic rate and how metabolic conditioning, affectionately known as ‘metcon,’ relates to it.
In short, your metabolism is that engine in your body that carries out the chemical processes to keep you alive. Any conditioning done to improve this process is attempting to make more efficient the transport of energy through the bloodstream to working muscles.
In turn, the muscles learn to be more efficient at using these energy stores for their various activities.
The metabolic rate is divided into two categories: Basal Metabolic Rate and Resting Metabolic Rate. The sum total of these two is the entire amount of energy used for mental and physical tasks and at rest, throughout the day.
So how do you crank this up to burn more calories? It’s no secret; exercise and hit all three metabolic pathways and the metabolism rate increases; the more you do, the more efficient your metabolism becomes.
Exercise and metabolism are inseparable, but depending on the type of exercise you do this grand calorie-consuming system takes different paths.
These metabolic pathways are the phosphagen, glycolytic and oxidative, respectively.
Here are some exercise examples related to them:
Oxidative:Aerobic/cardiovascular conditioning tops the list here. This system requires less energy and is used for longer, low-powered activities. Think jogging, running at a steady pace, easy cycling and repetitive low impact physical activity.
Glycolytic:This is the pathway for people who have high energy needs lasting several minutes. It resynthesizes ATP with the help of lactic acid. A typical interval workout using weights, running or any other activity is going to draw a lot of fuel from this system.
Phosphagen:Short, high intensity activities. Powerlifting, maximum weight efforts, short all-out sprints lasting less than 10 seconds. These are all activities that will use this metabolic pathway.
If it looks like you might use all three of these energy systems in any given week, you are right. Most athletes draw from all three systems to some extent, and certain athletes and tactical professionals use all three regularly.
For example, the ideal metabolic training workout for an MMA fighter will include high-intensity intervals lasting several minutes that stimulate cardiovascular adaptations while increasing power and muscular endurance.
This successful combination of anaerobic (synthesizing ATP without oxygen) and aerobic changes has been well documented by Dr. Tabata and his team.
By doing interval training at the highest intensity possible, resting a few seconds between efforts and repeating, this form of metabolic conditioning does the work of much longer efforts in a fraction of the time.
There is no doubt that the best way to increase your metabolism rate is to exercise. The best metabolic training workout is one that combines all three pathways on a regular basis.
Try the following to incorporate this concept into your training week:
Day 1:
3-5 rounds of stairs or sprints, jump squats (x10+,) pushups (x10+)
Don’t rest between exercise, and only 1-2 minutes between rounds. Push as hard as possible.
Day 2: Easy cardiovascular activity for 30-90 minutes. Running cycling, walking, etc. Don’t push too hard; keep it steady.
Day 3: Powerlifting/strength exercises. Use Olympic lifts, deadlifts, squats, bench press, overhead press, kettlebell clean & jerk (long cycle.
For Olympic lifts and powerlifts, use heavy weights and low reps. Do sets of 5, 3, 1. As soon as the movement slows down, stop the set.
*Kettlebells/ballistic training presents a unique option because you can generate power over several minutes. This is ideal metabolic conditioning for the glycolytic and the oxidative pathways.
Of course you could also use heavier kettlebells and keep the reps low.
Incorporate these concepts into your training, but in the beginning don’t overdo the intervals.
If you push hard enough, the high intensity interval day will take two or three days to recover from. Make sure all metabolic pathways are used and your metabolism will become more efficient at using every calorie you put in your mouth.

Find more metabolism training workouts here:
Try these great products for your interval workouts. Perfect exercise equipment for the home gym or outdoors:

The Four Minute Workouts-How Research and Experimentation Supports a Minimalist Approach to Exercise

The title may be loaded, but the goal of this post is to leave you with some excellent workouts that do everything from increase your cardiovascular endurance to building muscle; all in the span of 4-10 minutes.
The research is there to support doing less exercise at a higher intensity. You could say it has been available since Arthur Jones pushed Casey Viator through his HIT workouts in the Colorado Experiment. The Tabata study, which tested trained athletes using 4-minute high intensity cycling intervals proved there was real science behind the idea.  
At Canada’s McMaster University, the scientists tested subjects using 10 1-minute sprint intervals on a stationary bike. What they found was that even with 60 second rests in between sprints, the effect was equivalent to longer endurance training sessions.
For people who don’t like long cardio sessions anyway, consider the advice of Alwyn Cosgrove, who prefers cardio intervals using a variety of exercise equipment and one’s own bodyweight. The result? Less impact on knees and other joints and greater fat-burning potential through increased muscular development.
So how do you get started? How can you add to your current cache of routines? Do some exercises work better than others?
Get started by choosing the duration of the intervals and how much rest you will take between them. For instance, if you want to follow the Tabata method, do maximum effort on an exercise for 20 seconds, rest for 10 seconds and repeat. Do this for a total of four minutes or 8 sets. The key to this method is an all-out effort every set.  Repeat after 2-3 minutes of rest if you can (or want to.)
If you want to use the protocol of the McMaster’s University experiment, do 10 1- minute intervals at high to maximum intensity, resting 60 seconds between each. After 1 minute of all-out work, you should need that rest.
Some exercises are better suited to giving an all-out effort that really gets the heart pumping. Bodyweight exercises are one example. Try one of the following to experiment with this protocol:
-Burpees (Jumping Burpees.)
-Jump Squats/Bodyweight Squats
-Bear Crawls
-Pushups
-Lateral Lunges or ‘Skaters.’
Ballistic movements not only get the heart racing, but can increase strength and power as well. The perfect choice is a kettlebell, but if you don’t have one, a dumbbell can be substituted, as long as you are careful. With a kettlebell or dumbbell, try the following:
-KB Swings
-KB Snatch
-Clean and Press/Clean and Jerk
-Push Presses
The studies mentioned above were targeted at improving the average person’s general conditioning or at increasing the maximum oxygen uptake of an athlete. They did not test for muscular development, but the Colorado Experiment did. Regardless of the scientific validity of this event, it is worth trying this protocol as a means of increasing muscle size and, as a consequence, increasing strength. Here are my suggestions:
Use the 4-minute protocol, but instead of using all-out effort, create constant tension by not locking out at the top or bottom of the movement, and taking 3-4 seconds for the concentric and eccentric parts of the movement. For a whole body workout, choose 3 or 4 exercises and perform each for 4 minutes, using the 20 seconds on/10 seconds rest approach. For example:
-Deadlifts or Squats
-Standing Overhead Presses
-Pullups
-Dips
If you are in a real hurry, try using one exercise for overall strength. Call it an abbreviated barbell or dumbbell complex if you will. For example,
Combine:
-Bent-over Rows+Deadlifts+Pushups
OR:
Back Squat, Overhead Press in bottom position, Overhead Squat.
By changing the exercise or increasing the weight, this simple routine will help a busy person stay in shape and get stronger. Experiment with different versions of it to see what works best for you. However, keep the intensity high by using constant tension and an adequate resistance.
Even if this seems like ridiculous underachieving, don’t underestimate how effective it can be. Challenge yourself to give an absolute 100 percent effort for a few minutes a day.  It might just convince you to add this method to your fitness toolbox permanently. Just as Tim Ferriss says in his book “The Four Hour Body,” the minimum effective dose is all you need. Anything else is a waste of time and resources.