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WPH Wednesday Workout: Metabolism Part 2

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

DV: David Vincent formed the World Players of Handball in 2005 and ushered live handball viewing into our living rooms for the first time. Since its inception, the World Players of Handball has broadcast over 1,500 matches live. Dave Vincent serves as the lead play-by-play announcer for virtually all matches, combining his unique perspective and personality with a lifetime of handball experience. DV brings 25 years of broadcast radio experience (in Oregon and California) to World Players of Handball & ESPN broadcasts and provides professionalism and wit to the amazing game of handball. DV also serves as the Executive Director of the World Player of Handball at the WPH headquarters in Tucson, AZ, working daily to grow the game of handball through innovation.
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