A metabolic training is perfect if you want to increase calorie consumption in a sporting practice and in your day-to-day life, since it is composed of a series of exercises that increase the metabolic rate and thus increase the number of calories consumed.
If you do not have the opportunity to go to the gym you can perfectly do a metabolic training at home and without material, so you can maintain a healthy lifestyle and consume those extra calories.
Jumping Jack
They are an exercise that must be done quickly and explosively to use a good amount of energy and thus burn more calories, They are also an exercise that can help you improve your cardiovascular capacity.
They consist of jumping by separating the legs and arms at the same time, in this way an intense cardiovascular exercise is performed. There are many variations of jumping jacks so you can have more variety in your workouts.
Isometric squat
This type of squat will help you activate your glutes and quads., keeping them in contraction for a period of time. It is important to keep the lower back well supported against the wall and the abdomen tight.
It is an exercise suitable for beginners and, as with jumping jacks, you can do other types of squats to have more variety and work more muscle groups.
Push-ups
Push-ups are a very common exercise to work the pectoral and secondarily the triceps, in which the own weight is used to do the exercise.
It is a very simple exercise but it requires good strength in the spleens and the chest to be able to perform it, in fact It is an exercise that, even if it is not in movement, requires a high amount of energy.
Abdominal crunch
The abdominal crunch is a very common and popular exercise that exists, very focused on the work of that areaIn fact, it is an exercise that isolates the core muscles.
This type of exercise can help you strengthen the abdomen, improve posture and burn fat, but as in all exercises there are variations to increase the intensity.
Step Ups
This exercise is very good for improving the muscles of the legs, along with burning calories, since a lot of movement is required, with which the expense is greater.
You can use any type of material that is at a different height, such as a chair or an exercise bench if you have one, but it is very easy to do that does not require much material.
Lunges or scissors on site
Lunges is an excellent exercise to quickly tone the muscles of the legs and buttocks, in this case they do not have the difference in height as the previous one, so the caloric expenditure is lower.
We suggest you try to do jumping strides, alternating legs to do more intense exercise and thus burn more calories.
Kick squat
The squat with side kick is a variation of the squat but more dynamic and aerobic than the traditional one, which is very simple, since you only have to do the traditional squat movement altering with side kicks.
This exercise will help you improve the tone of the glutes and abductors, as well as balance and motor coordination. Plus, you’re going to burn more calories than the regular squat. You can also use a resistance band to increase intensity.
At Vitónica | Metcon: the training that gets you fit in record time.
In Vitonica | Metabolic training: a circuit you can do at home with a kettlebell to get fit in no time.
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