[Video] High Intensity Cardio & Strengthening Workout

Boost your metabolism, burn fat, and build muscle with this full-body high-intensity interval training workout. It only takes 30 minutes, but you can burn up to 450 calories, as well as increasing your metabolism to keep burning fat even after you're done!

The full 30-minute workout includes a warmup and cool-down, with 10 1-minute strength-building and cardio exercises in between.

All you need for this workout is a set of 3-10 lb dumbbells and a mat, so you can do it just about anywhere.

Caution: Please note that this is a high intensity workout, so you should consult with your doctor or physical trainer before attempting it, especially if you are at a low fitness level, or have any pre-existing injuries.

Grab a mat and some water, and let's work out!

[Video] 20-Minute Metabolism-Boosting Workout

All types of exercise are not created the same. Some kinds of exercise are more effective at burning fat, and at boosting your metabolism, so you will continue to burn fat long after your workout is done. In general, long-session endurance exercise is not that great at building your metabolism.

What is? Exercise that is done in shorter, more intense intervals, and that builds muscle at the same time as getting your heart rate up. More muscle mass means more fat burning effect throughout your day.

This short workout combines the cardiovascular effect with muscle building exercises using just your own body weight.

All you need for this workout is a mat, so let's grab some water and get your metabolism going!

Video: Total Body Weight-Loss Workout

This week's workout is a 20-minute powerful body-conditioning workout which combines metabolism-boosting interval cardio moves with full-body toning exercises which build muscle throughout your entire body. Challenge yourself and be ready to sweat as you work all of your major muscle groups with a variety of exercises including jumping jacks, butt kicks, lateral hops, lunges, bicycles, floor wipers, mountain climbers, burpees, skaters, high knees, toe jumps, heismans, and squat-squat-hops!

Each exercise is done for 1 minute, with 30 seconds of rest in between. This interval-style workout is similar to our favorite PACE Express workout, burning fat, building endurance, and strengthening the entire body in just a few minutes per day!

This workout includes a warmup and cool-down, and all you will need is a towel and a bottle of water, so it can be done anywhere.

Note: This is a high-intensity workout. If you are at a low fitness level, you should consult with your doctor before attempting this workout, or any other new exercise program.

Total Body Weight Loss Workout Level 1 (Calisthenics) | BeFit in 30 Extreme
Total Body Weight Loss Workout Level 1 (Calisthenics) from BeFit in 30 Extreme is an explosive, total body-conditioning workout that combines metabolism-boos...


More Like This:
   

Video: Jillian Michaels Banish Fat Boost Metabolism Complete Workout

Jillian Michaels' workouts are not for wusses - and this workout is no exception!  This full-length workout includes a warmup and cool down, complete with 45-minute workout that will blast fat and kick your metabolism into high gear, while toning your entire body. Use your own body weight to get a great workout at home without any equipment. This one isn't really for beginners, but she does include some beginner modifications for you to follow if you're not that fit yet. If you are a beginner, follow the beginner examples of the exercises where available, and you don't have to do the whole thing - even if you can only do the first 15 minutes that's a start!

Take it easy, be sure to warm up and stretch, and listen to your body. Now let's get ready to move!

(Note: Be sure to consult with your trainer or healthcare professional before starting any new workout, especially if you are at a low fitness level.)

Jillian Michaels: Banish Fat Boost Metabolism Complete Workout
Jillian Michaels: Banish Fat Boost Metabolism Complete Workout is an intense calorie-blasting, total body-sculpting exercise series that is made up of 7 card...

If You Liked This Workout, Check These Out:
   

Video - Fun Interval Cardio Dance Fat-Burning Workout

This 20-minute fat-burning workout uses both strengthening and toning exercises along with cardio to boost the metabolism and burn fat fast.* Alternating intense intervals of heavy muscle use with short periods of rest strengthens the heart muscle and improves the immune system, along with increasing your metabolism so you will burn more fat even while at rest. And it's fun and not overwhelming since you get little breaks of lower intensity throughout the workout.

Add this to your workout rotation a couple of times a week and see what a difference it makes!

* Note: Be sure to consult with your healthcare practitioner before beginning any new workout routine, especially if you are starting at a lower fitness level.

Denise Austin: Ultimate Fat Burn Workout
Denise Austin: Ultimate Fat Burn Workout is designed to boost metabolism and blast away calories through a series of explosive cardio interval exercises that...


And Try These Fun Fat-Burning Workouts Too:
   

Video: 10-Minute Metabolism Boosting Workout

This great 10-minute workout will build and strengthen your muscles throughout your entire body and raise your metabolism so you burn more fat for longer. The exercises are fairly simple and pretty much any fitness level should be able to do them - you will just go with the weight that is appropriate for you. This one works, arms, legs, back, and everything in between - all in just 10 minutes. You will want to have hand weights available for this workout. And for more fun metabolism-boosting workouts, see below.

Metabolism Boosting Workout, Full Body Fitness, Class FitSugar
We know you're pressed for time, so we asked celeb trainer Ashley Borden to create a quick workout that will help build metabolism-boosting muscle. This work...


More Fun Metabolism-Boosting Workouts:
   

12 Quick Tips to Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels.

Metabolism slows down due to the following factors: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that often occurs with old age.

Here are several ways to fire up your metabolism:

Strength Training Circuit-2 (Photo credit: Phil Manker)

1. Build lean, mean body mass. There is a slight decline in metabolism with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights. Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories. The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.
-Up the level of resistance
-Utilize advanced exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises
-Perform cross-training and combine the exercises
-Increase resistance and/or speed

2. Eat breakfast. A lot of people ignore the fact that breakfast is the most important meal of the day. It may seem counter-intuitive, but those who eat breakfast are usually thinner than the ones who do not. Metabolism can slow down considerably if breakfast is taken during late morning or if one waits until the afternoon to eat, as your body starts to go into starvation mode and conserve calories.

3. Avoid sugar. Avoid sugar. Avoid sugar. (This one is so important I had to repeat it three times!) Sugar enables the body to store fat. For best results you should consume only food that helps sustain an even level of blood-sugar. Additionally, regular exercise at least 2-3 times a week helps stabilize blood sugar levels.

4. Eat spicy foods. Hot cuisine with peppers can increase metabolism.

5. Sleep more. According to research, people who do not get enough sleep are much more likely to gain weight. Also, muscles are regenerated during the last couple of hours of slumber, so if you're short on sleep your muscle mass may start to decline.

6. Increase water intake. Water flushes out toxins that are produced whenever the body burns fat. The majority of bodily functions involve water, and lack of water causes the body systems to slow down, and produces unneeded stress as a result.

7. Eat smaller meals. It is advisable to consume 4 to 6 small meals per day that are timed 2 to 3 hours apart. This keeps your body from going into "starvation mode," as it sees there is plenty of food available, so there is no need to store fat.

8. Never skip meals. People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism. (See # 7 above.)

9. Plan meals in detail. Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns. (See #7 above.)

10. Ditch the stress! Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism and increases fat storage. Also, people tend to eat excessively when stressed.

green tea (Photo credit: vordichtung)

11. Guzzle that green tea. It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed. It is absorbed more evenly into the body, so you won't get the jitters like with coffee.

12. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains. Whole foods contain complete complexes of nutrients that the body needs to function optimally and shed excess fat.

Achieving your desired body weight is never impossible if one has the determination and patience needed to stabilize your metabolism, which plays such an important role in weight loss. However, you do need to realize that eating right and working out is not just a passing fancy, but a way of life - at least if you intend to make lasting positive change to your health and fitness.

Video - 4 Minute Fat-Burning Cardio Workout with Exercise Bike

Not only does this workout kick your butt, but it is super-easy, and only takes 4 minutes! (Be sure to warm up and cool down first - when you add these on, the entire workout should take about 10 minutes total - not bad for a workout that makes you sweat, increases your heart rate, raises your metabolism, and strengthens and tones both upper and lower body!) 20-second "sprints" are interspersed with 10-second "cool down" segments. This intense interval method is what boosts your metabolism, so you are getting additional fat burning for more than 24 hours after your workout is done. If you've got an exercise bike, or just have a few minutes to use one at the gym, this short workout done at least every other day may be all you need to  achieve your fitness and weight loss goals this year!

Check out the 2-minute demo, and then try this on your own - it's so simple it's easy to remember!

4 min Fat Burning Cardio Workout w/ Exercise Bike
Try this Quick Fat Burning Cardio Workout using an Exercise Bike with Tabata Intervals.