Ever wondered if you can boost your metabolism with exercise? The quick answer is yes, and here are 3 ways you can do it:
If you’re looking for ways to improve your energy levels, burn more fat, and feel better overall, the secret might be simpler than you think. One of the most effective ways to boost your metabolism with exercise is to move smarter—not necessarily more. I used to think that just doing endless cardio was the way to go, but after learning more about how my metabolism actually works, I realised there’s a much better approach. And if you want to take it a step further, using Lumen to track your metabolism can make all the difference. Plus, you can grab 10% off with the discount code GYMFLUENCER10.
How Exercise Helps Boost Your Metabolism
Your metabolism isn’t just about how fast you burn calories—it’s about how efficiently your body converts food into energy. The great thing is, you can boost your metabolism with exercise in a way that trains your body to burn more fat, use energy more effectively, and keep your metabolism revved up even when you’re resting.
Different types of exercise can influence your metabolism in different ways. Some workouts help you burn calories while you’re doing them, while others can increase your calorie burn for hours afterward. The key is finding the right balance between intensity, duration, and consistency.
1. Strength Training for a Long-Term Metabolic Boost
If you think lifting weights is just for bodybuilders, think again. Strength training is one of the best ways to boost your metabolism with exercise because muscle burns more calories than fat—even when you’re at rest. The more muscle you build, the higher your resting metabolic rate, meaning you’ll burn more calories all day long.
Strength training also triggers something called the “afterburn effect,” where your body continues to burn extra calories for hours after your workout. So even when you’re chilling on the couch, your metabolism is still working for you.
To get started:
- Focus on compound movements like squats, deadlifts, and push-ups—they work multiple muscle groups at once.
- Aim for at least two to three strength training sessions per week.
- Don’t be afraid to lift heavier weights—building strength won’t make you bulky, but it will boost your metabolism.
2. High-Intensity Interval Training (HIIT) for Maximum Burn
Another powerful way to boost your metabolism with exercise is through high-intensity interval training (HIIT). These workouts involve short bursts of intense activity followed by brief rest periods, and they are one of the most effective ways to burn fat while also improving cardiovascular fitness.
What makes HIIT so great? It spikes your heart rate and pushes your body to use energy efficiently, keeping your metabolism elevated long after you’ve finished your workout. Studies have shown that HIIT can increase fat oxidation and improve metabolic flexibility—meaning your body gets better at switching between burning carbs and fat for energy.
How to incorporate HIIT into your routine:
- Try workouts that mix bodyweight exercises, sprints, or cycling intervals.
- Keep it short—just 20 to 30 minutes is enough to see results.
- Work at high intensity but listen to your body—quality over quantity!
3. Fasted Cardio to Train Your Fat-Burning Abilities
Fasted cardio has been a hot topic in the fitness world, and it turns out, it can be an effective way to boost your metabolism with exercise—but only if done correctly. The idea is that by exercising in a fasted state (typically in the morning before eating), your body is forced to tap into fat stores for energy.
While this doesn’t work for everyone, fasted cardio can help improve metabolic flexibility, meaning your body gets better at switching between burning carbs and fats. The key is doing it strategically—Lumen is a great tool to track whether your metabolism is in fat-burning mode before your workout, so you know when fasted cardio will be most effective.
How to use fasted cardio effectively:
- Keep workouts low to moderate intensity—walking, jogging, or light cycling work best.
- Don’t overdo it—fasted workouts shouldn’t be super intense, as your body may break down muscle instead of burning fat.
- Check your Lumen reading in the morning to see if you’re in fat-burning mode before deciding to go fasted.
How Lumen Can Help You Boost Your Metabolism with Exercise
The biggest challenge you’ll face with trying to boost your metabolism with exercise is knowing whether your efforts are actually working. That’s where Lumen comes in. This pocket-sized device tracks your metabolism in real time, showing you whether you’re burning fat or carbs so you can tailor your workouts and nutrition accordingly.
With Lumen, you can:
- See if your body is ready for fasted cardio or if you need fuel before a workout.
- Track how strength training and HIIT sessions are improving your metabolic flexibility.
- Adjust your food intake based on what your metabolism needs to recover and burn fat efficiently.
If you’re serious about getting the most out of your workouts and working to boost your metabolism with exercise, Lumen is an absolute must-have. And right now, you can grab 10% off with the discount code GYMFLUENCER10. So head over to the website and check it out today!
