Metabolic workouts for women have gained a lot of popularity in recent years, as they are designed to boost your metabolism and burn more calories than traditional workouts. For women, in particular, metabolic workouts can be a great way to achieve their fitness goals and improve overall health. As there are more women who want to start doing this kind of workout but don’t know where to start, it’s our job to introduce and help you achieve your goals with metabolic workouts.
What Are Metabolic Workouts?
Metabolic workouts are a type of exercise routine that is specifically created to enhance your metabolic rate. This type of workout typically involves high-intensity exercises that engage multiple muscle groups and increase the energy demand, causing your body to burn more calories both during and after the exercising.
Metabolic workouts are different from traditional cardio and strength training workouts because they have short, intense bursts of activity followed by periods of rest or active recovery. These exercises are also known as high-intensity interval training (HIIT), which is an effective way to lose fat and build lean muscle mass.
The goal of metabolic workouts is to challenge your body’s metabolic system by creating a demand for energy that lasts long after the workout is over. This leads to a rise in your basal metabolic rate (BMR), which is the amount of energy your body burns at rest. In other words, by doing metabolic workout as a daily routine, you can increase your body’s ability to burn calories and fat even when you’re not exercising.
Are Metabolic Workouts Effective for Women?
The answer is “Yes”. The goal of metabolic workouts is to challenge your body’s metabolism by creating an energy demand that lasts long after the workout is over. This leads to an increase in your basal metabolic rate (BMR). In other words, metabolic exercises help you to intensify your body’s ability to burn calories and fat even when you’re not exercising.
Metabolic workouts offer several benefits for women looking to improve their fitness level and overall health. Here are some of the main benefits of this type of exercises:
Faster metabolism: Metabolic workouts can help to improve your metabolism, which is the rate at which your body burns calories. This supports weight loss and weight management, as well as improving energy levels.
Better cardiovascular health: Metabolic workouts often involve energy-intensive exercises that can help to improve cardiovascular health by boosting heart rate and strengthening the heart and lungs.
Build muscle and strength: This kind of workout typically has exercises that target multiple muscle groups, which can help you with establishing muscle and strength.
Time-efficient: Metabolic workouts are often short and intense, making them a great option for women who have limited time to exercise.
Variety of exercises: Workouts for metabolism consist of a variety of exercises, which can help to prevent boredom and keep your workouts challenging and effective.
Increased calorie burn: Due to the high-intensity nature of metabolic workouts, they can burn more calories in a shorter amount of time than traditional workouts.
Overall, metabolic workouts can be an effective and efficient way for women to improve their fitness levels and achieve their health and wellness goals. If you’re thinking changing your workout routine, try to add metabolic workouts in your schedule and see amazing changes that this kind of exercises bring to you.
Recommended Workout Plan for Females
In order to achieve your dream fitness and health, you can’t just do belly fat exercises 24/7. We are here to provide a workout plan that might suit you and help you with your goals.
Week 1:
Day 1: Metabolic Resistance Training (MRT) Circuit
3 sets of 10 reps of each exercise: Squat press, push-ups, bent-over rows, lunges, step-ups
Day 2: HIIT Cardio
30 seconds of work and 30 seconds of rest for each exercise: Jumping jacks, burpees, mountain climbers, high knees, skater jumps, rest for 1 minute and repeat for 4 rounds
Day 3: Rest day
Day 4: Tabata workout
20 seconds of work and 10 seconds of rest for each exercise: Push-ups, squat jumps, plank jacks, bicycle crunches, rest for 1 minute and repeat for 4 rounds
Day 5: MRT workout
3 sets of 10 reps of each exercise: Deadlifts, bicep curls, tricep dips, lateral raises, plie squats
Day 6: Cardio
30 minutes of steady-state cardio such as running, cycling, or brisk walking
Day 7: Rest day
Week 2:
Repeat week 1, but increase weights and reps as appropriate
Week 3:
Day 1: MRT workout
4 sets of 10 reps of each exercise: Bench press, dumbbell rows, overhead press, dumbbell flys, reverse lunges
Day 2: HIIT cardio
20 seconds of work and 40 seconds of rest for each exercise: Box jumps, speed skaters, battle ropes, squat thrusts, rest for 1 minute and repeat for 4 rounds
Day 3: Rest day
Day 4: Tabata workout
30 seconds of work and 15 seconds of rest for each exercise: Jump squats, plank knee taps, jumping jacks, lateral lunges, rest for 1 minute and repeat for 4 rounds
Day 5: MRT workout
4 sets of 10 reps of each exercise: Romanian deadlifts, hammer curls, tricep kickbacks, shoulder presses, sumo squats
Day 6: Cardio
30 minutes of steady-state cardio such as running, cycling, or brisk walking
Day 7: Rest day
Week 4:
Repeat week 3, but increase weights and reps as appropriate.
It’s good if you love to work out but keep in mind that rest days are essential. To fulfill your physical goals, you need a balanced diet, a proper, suitable workout plan and a stable mentality.
Food For Fast Metabolism
There is no specific food that can directly increase your metabolism, but a balanced and nutrient-rich diet can help to support your body’s natural metabolic processes. Here are some foods that are recommended for a faster metabolism:
Protein-rich foods: Protein requires more energy to digest than carbohydrates or fats, so it can help to boost your metabolism. Good sources of protein include lean meats, fish, eggs, beans, and nuts.
Fiber-rich foods: Fiber slows down digestion and helps to keep you feeling full, which can help to prevent overeating and really for weight loss. Good sources that you can easily find are fruits, vegetables, whole grains, and legumes.
Spicy foods: Spices such as cayenne pepper, chili pepper, and ginger can boost your metabolism temporarily by raising your body temperature and increasing your heart rate.
Green tea: Green tea contains antioxidants and a compound called catechins, which have been shown to support faster metabolism and fat burning.
Water: Staying hydrated is important for supporting metabolic function. Drinking water can help to flush out toxins and improve your digestion and energy levels.
Metabolic workouts are an effective way for women to boost their metabolism, burn fat, and improve overall fitness. Remember to always start with a warm-up and gradually increase the intensity and duration of the workout over time. As with any exercise program, it’s important to listen to your body and adjust the workout as needed to fit your physical status and goals. If you start incorporating metabolic exercises into your fitness routine and combining them with a healthy diet and proper recovery, you can achieve a stronger, healthier, and more energetic version of yourself.
