0:000:00
Muscle Strengthening Workout for Full Body Metabolism Boost
Roberta's Gym•Jan 06, 2025
22-minute workout video. Strength, HIIT. targeting Full Body, Core, Legs, Arms. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Blood Sugar / Metabolism Control.
⏱️ Key Moments
Summary:This workout includes a series of muscle-strengthening exercises designed to boost metabolism, featuring squats, push-ups, lunges, and core-focused movements.
🏃 Guide
This workout is designed for individuals looking to enhance their metabolism through muscle strengthening exercises. It targets major muscle groups to improve overall strength and endurance.
Benefits
Increased muscle strength
Enhanced metabolic rate
Step-by-Step Guide
1
Squat
Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keep weight in heels. You should feel your thighs and glutes working. Ensure knees do not go past toes.
2
Lateral Arm Circles
Extend arms to the side and make small circles. You should feel your shoulder muscles engaging. Keep movements controlled to avoid shoulder strain.
3
Push Ups
Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. Feel your chest, shoulders, and triceps working. Keep your body in a straight line.
4
Lunge Jumps
Start in a lunge position, jump and switch legs. Feel your legs and core engaging. Land softly to protect your knees.
5
Plank Reaches
In a plank position, reach one arm forward, alternating sides. You should feel your core stabilizing. Maintain a straight line from head to heels.
6
T Plank
From a plank position, rotate to one side, raising your arm. Feel your obliques working. Keep your hips stable.
7
Side Plank Pulse
In a side plank position, pulse your hips up and down. Feel your obliques and shoulders working. Ensure your body is in a straight line.
8
Bird Dog
On all fours, extend opposite arm and leg. Feel your core stabilizing. Keep your back flat.
9
Reverse Crunches
Lying on your back, lift your knees towards your chest. Feel your lower abs working. Avoid pulling on your neck.
10
Supermans
Lying face down, lift arms and legs off the ground. Feel your back muscles engaging. Keep your neck neutral.
11
Russian Twist
Sit with knees bent, lean back slightly, and twist your torso side to side. Feel your core working. Keep your back straight.
Safety Notes
Consult a physician before starting if you have any cardiovascular issues or joint problems.
Duration: 22m 57s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityPrediabetes
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossBlood Sugar / Metabolism Control
⚠️ Caution
Consult your doctor if you have: Hypertension, Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Heart Failure, Severe Osteoporosis
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
StrengthHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#22 min#half hour#Strength#HIIT#intermediate#None#Full Body#Core#Legs#Arms#medium