Metabolism-Boosting Lower Body Workout

 

Have you ever complained about a sluggish metabolism? If so, this lower body workout is for you! Did you know that strengthening the lower body is one of the best ways to increase metabolism? This positive metabolic effect occurs because the legs and butt contain large muscle groups (the gluteus maximus is the largest muscle in the human body) which require more energy to move than smaller muscle groups, helping you burn more calories. Even better, building strength in these areas will increase your daily calorie burn, even at rest! All you need for this workout is a squat rack and a large plate. So, what are you waiting for? Let’s burn some calories!

Exercise 1: Back Squat with Barbell

• Place a loaded barbell on the “meaty” portion of the back (avoid bony ridges or use a barbell pad for comfort)
• Lower the buttocks towards the floor, keeping the chest upright and your weight in the heels (pretend you’re wearing a nametag that you want someone else to read)
• Lower until your thighs are at least parallel to the floor (deeper if your flexibility and joints allow)
• Return to standing by pushing the heels into the floor and engaging the glutes and hamstrings (avoid “locking out” the knees when standing)
• Perform 4 sets of 12 repetitions

Exercise 2: Stationary Lunge

• Place a loaded barbell on the “meaty” portion of the back (avoid bony ridges or use a barbell pad for comfort)
• “Split” your legs by placing one foot in front of you and one foot behind you (come onto the toes of the back foot; make sure the legs are wide enough to maintain balance and stability)
• Lower into a lunge (shoulders over the hips; chest proud; front knee over the front ankle; legs creating two, 90-degree angles)
• Return to standing by pushing the front heel into the floor and engaging the glutes and hamstrings
• Avoid “locking out” the knees at the top of the movement
• Perform 4 sets of 12 repetitions on each leg

Exercise 3: Jumping Squats with a Heavy Plate

• Hold one heavy plate securely in front of the chest
• Lower into a squat (chest upright; weight in the heels; thighs at least parallel to the floor)
• Explode into a jump by engaging the glutes and hamstrings (imagine pushing the floor away with your heels)
• Land softly (use muscles, not your joints, to cushion the landing)
• Repeat
• Perform 4 sets of 12 repetitions

**Would you like more metabolism-boosting workouts, no equipment required? Check out our 15 Day HIIT Challenge for 15-minute, daily workouts delivered right to your inbox!  Click here for more info!**

This metabolism-boosting workout was created by the wonderful @TrainerKelli on Instagram!