It’s not easy boosting your metabolism—and it can be even more of a challenge if you’re over 40. But you can cut your workout time in half and still see the results you want with these metabolism-boosting exercises. These moves tone multiple muscle groups at the same time, so your workout is more efficient. Do 2 or 3 sets of 8 to 10 reps of each move 2 times a week. Just don't use a weight that's too heavy. You want to be able to complete all the reps with proper form.
Check with your healthcare provider before starting a new exercise program.
Deadlift to Upright Row
Targets your lower back, glutes, thighs and shoulders
Stand with your feet hip-width apart, knees slightly bent, and hold your dumbbells in front of your thighs, palms facing body. Slowly hinge forward at your hips, lowering your torso until it's almost parallel to the floor. Pause, then squeeze your glutes and return to standing, lifting the dumbbells to chest height and keeping your elbows pointed out to the sides. Slowly return to standing position. That's one rep.
Dumbbell Wood Chop
Targets your core and shoulders
Stand with your feet hip-width apart, with both hands gripping one dumbbell in front of your thighs. Lower into a squat, bending at your knees. Twist your torso to the right, moving the dumbbell across your body and next to your right knee. This is your starting position. Keeping your abs tight, now twist your torso to the left and bring the dumbbell up and across your body, extending your arms at shoulder height. Slowly return to starting position. Complete reps, and then repeat on opposite side.
Single-Arm Row to Kick-Back
Targets your triceps, upper back and legs
Come into a lunge position on your left leg, left knee bent and your left hand on your left thigh. Extend your right arm toward the floor, holding one dumbbell in your right hand. Bend your right elbow and raise the dumbbell toward your shoulder. Straighten your elbow and extend your arm behind you. Bring the dumbbell back to your side, and then lower it to the starting position. Complete reps, and then repeat on the opposite side.
Plié Squat with Biceps Curl
Targets your glutes, thighs and biceps
Stand with your feet slightly more than hip-width apart, toes pointing out. Hold dumbbells in front of your thighs, with palms facing away from your body. Slowly lower into a squat, bending knees and keeping back straight and chest upright, while curling dumbbells toward your chest. Press through your heels and squeeze your glutes while straightening your legs and lowering the dumbbells back to starting position.
Side Lunge with Overhead Press
Targets your legs, glutes and shoulders
Stand holding one dumbbell with both hands at chest level. Take a big step to the right and slowly lower into a side squat, keeping your chest lifted, weight in your heels, and your knees behind your toes. Press into your right heel and come back to standing, stepping your right foot next to your left foot while extending both arms and pressing the dumbbell overhead. Then immediately step to the left and lower into a side squat on that side. Alternate sides for each rep.