Metabolism is that almost mythical process that converts food into energy [1], and while there are lots of things that won't boost your calorie burn (like eating hot peppers or drinking coffee [2]), moving more — even if it's just to get your steps for the day [3] — may help rev it up.
It ultimately depends on how in shape you are, Natasha Trentacosta, MD, sports medicine specialist and orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute [4] in Los Angeles, told POPSUGAR. "Your fitness level directly affects your metabolism [5]. Fit, active individuals who participate in daily exercise burn more calories both during exercise as well as afterwards compared to their sedentary counterparts," she said.
"For most people, walking for extended periods of time each day [6] can have an overall positive effect by providing a boost in your metabolic processes," said Ty Stone, an NASM-certified personal trainer at Anatomy [7] in Miami, FL. However, that surge will end when you stop walking, unless you develop a consistent workout regimen to help change your basal metabolic rate [8] (BMR), or the number of calories required to keep your body functioning at rest, Ty explained.
While ramping up your cardio can help — "A more brisk pace for a longer duration of time or a more difficult course will result in a bigger boost in metabolism than a slower, shorter walk," Dr. Trentacosta said — muscle building has the greatest impact on your calorie burn.
How to Build Muscle and Boost Your Metabolism
Both Dr. Trentacosta and Stone recommend resistance training and high-intensity interval training [9] (HIIT) to really power up your metabolism. "Moves like squats, lunges, rows, presses, or any other resistance-based exercises produce a stimulus that will keep your metabolism elevated for hours post-exercise," Stone said.
Here are a few workouts that incorporate HIIT and resistance training. Do one of these, in addition to a walking workout [10], to help boost your metabolism and maximise your calorie burn.
- Metabolism-boosting workout [11]
- Bodyweight HIIT circuit [12]
- Weighted circuit workout [13]
- 40-minute HIIT workout [14]
- Beginner's 4-week strength-training program [15]
Keep in mind that everyone's body handles resistance training differently. "Some people will respond better to longer periods of cardio or shorter intervals with resistance training," Stone explained. "And people who are new to training will see significant changes within the first six to 10 weeks, while those who have been training for years may have to do a lot more to achieve the same results."
Dr. Trentacosta agreed, adding that genetics and other factors including age, weight, and sex [16] play a role in metabolism and how effectively you can change it.