HIIT Metabolism Booster At Home Workout
Human metabolism vector banner. Labeled chemical energy educational scheme. Explanation diagram with food carbohydrates, fats and proteins reactions to create ATP and heat. Biological diet infographic
WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, surfing, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll detail a workout designed to boost your metabolism.
In last week’s WPH Wednesday Workout HERE, we discussed the definition and factors in determining metabolism – The Mayo Clinic HERE defines metabolism as the process by which your body converts what you eat and drink into energy – the calories in food and beverages are combined with oxygen to release the energy your body needs to function.
The Mayo Clinic lists several factors in determining your metabolism:
- Your body size and composition: People who are larger or have more muscle burn more calories, even at rest
- Your sex: Men usually have less body fat and more muscle than do women of the same age and weight, which mean men burn more calories
- Your age: As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calories burning
- Food processing
- Physical activity
You cannot account for several of the factors in determining your metabolism, but you can certainly increase and target your physical activity to determine your metabolism. Below is a 15-minute HIIT at home workout you can add to your routine to “boost” your metabolism
15-Minute HIIT Metabolism Booster – Total Body and Abs HIIT Workout by FitnessBlender HERE
The workout is Tabata Style: 20 seconds on, 10 seconds off, last exercise is a 50-second burnout, keep feet and body moving during 10 second breaks with boxer shuffle during all 10-second breaks
Exercise 1: Mountain Climber: go down into pushup position, feet out, draw feet in- when one comes in, the other pumps right back out in a quick motion – bring feet underneath you as far as you can
Exercise 2: Windshield Wipers: lay flat on your back, legs straight up above hips, arms out wide, drop legs off to the side as far as in comfortable, and rotate to the other side, only go as far as you can control with the shoulders on the ground
Exercise 3: Burpees: High jump as the top with full extension, drop to the pushup position
Exercise 4: Jumping lunges: drop down and switch, quick bursts, go as low as if comfortable
Exercise 5: Jackknife Crunches: Lay flat on your back, arms and legs out straight, crunch up towards toes, back down to full extension, try to touch fingers to toes at the top, keep lower back pressed against the ground
Exercise #6: Back Bows: Lie on your stomach, arms and legs out straight, moves arms and legs out to the left and right, alternating back and forth
Exercise #7: Seal Push-ups: start in a pike position, go down and scoop through, and push-up into a cobra, then press back up
Exercise #8: Supine Push-ups: lie on your back, pushing up the upper back, lift chest off the ground, keep elbows on the ground, lift knees to 90 degrees for more of a challenge
Exercise #9: Plank jack: in a plank position, hopping feet out and back (50 second burnout)
15-Minute HIIT Metabolism Booster – Total Body and Abs HIIT Workout by FitnessBlender HERE
David Fink
WPH Senior Writer