Exercises To Increase Metabolism

Your metabolism is the process your body uses to convert or use energy. The University of Maryland Medical Center lists digesting foods and using your muscles as two examples of the metabolic process. When you exercise consistently, you burn additional calories throughout the day and that energy expended burning calories will help you lose weight and become stronger. Choose exercises that burn the most calories to see the greatest increase in your metabolism.

Sprinting

Running and jogging are excellent cardiovascular exercises that burn calories and raise your metabolism. If you are already jogging for exercising, add sprinting into your regular workout. A study published in "The Journal of Physiology" found that intense exercises like sprinting were, "a time-efficient strategy to induce rapid muscle and performance adaptations comparable to traditional endurance training." If you are just beginning an exercise program, build up your stamina by jogging and walking before sprinting. To sprint, increase your forward speed by moving your legs faster until you are running as fast as you can. Sprint for two sessions a week in addition to your regular cardio routine.

Bicycling

Bicycling is a cardiovascular exercise that is easy to do and raises your metabolism by burning calories at a fast rate. Incorporate 30 minutes of bike riding into your routine four days a week, and you can burn 1,200 calories over the course of the week. If you do not have access to an outdoor bike, you can use a stationary bike at a gym or purchase one for home use. Begin your bike riding workout with a five minute warm-up, then alternate regular paces with accelerated paces for the most calorie burn.

Cardio Kickboxing

Cardio kickboxing is an exercise that has gained popularity in recent years. It can be done at home with a DVD or in a class setting. Most gyms offer classes, as do some community centers. Kickboxing combines martial arts, boxing moves and aerobic exercise. Classes are generally an hour long and begin with a warm-up period. The teacher will lead you through the routine, which may include kicks, jumps, punches, jabs and crosses. You can expect to burn between 350 and 450 calories per class.

Strength Workouts

Cardiovascular exercise burns calories, but you will see the most metabolic benefits when you combine strength training workouts with your regular cardio routine. When you lift weights or work with resistance bands, you increase your lean muscle mass. Joanne Knowlton, with the University of New Hampshire Extension Cooperative, explains, "Strength training helps increase the percentage of lean muscle mass. Since muscle burns more calories than fat---even while at rest---the more muscle you have, the higher your resting metabolic rate." To begin a strength training program, work your arms and shoulders one day, your back and legs the next, and your abdominal muscles the third day.