ver feel like your metabolism is stuck in slow motion? Like you’re doing all the right things—eating well, working out—but your body just isn’t burning through calories the way it used to? Yeah, you’re not alone.
As we get older (or spend more time sitting at desks, in cars, or on the couch binging Netflix), our metabolism naturally slows down. The good news? You can kick it back into gear with the right kind of exercise.
Here are five powerhouse moves that rev up your metabolism and keep it running high long after you’ve finished your workout:
1. Squat to Press (Thrusters)
Why? This full-body move fires up your legs, core, and shoulders, making your body work harder (aka burn more calories).
How to do it: Grab a pair of dumbbells or a barbell, squat down, then explode up, pressing the weights overhead.
2. Kettlebell Swings
Why? This one’s a metabolism-boosting monster. It works your entire posterior chain (back, glutes, hamstrings) and gets your heart rate soaring.
How to do it: Hinge at the hips, swing the kettlebell up to shoulder height using power from your glutes, and repeat.
3. Deadlifts
Why? The more muscle you build, the more calories you burn at rest. Deadlifts are one of the best moves for building full-body strength.
How to do it: With a barbell, kettlebell, or trap bar, keep your back flat, push your hips back, and lower the weight before standing tall.
4. Sled Pushes
Why? It’s like sprinting but with resistance, which means major calorie burn and muscle activation.
How to do it: Load up the sled, get low, and drive it forward as fast as you can for short bursts.
5. Battle Ropes
Why? Great for cardio, strength, and firing up your metabolism in a short amount of time.
How to do it: Grab the ropes, slam, wave, or whip them in different patterns to keep your heart rate up.
Why This Matters
The more you challenge your muscles, the more energy (calories) your body burns—not just during the workout, but for hours afterward. That means a higher metabolism, better fat loss, and more energy throughout the day.
The best part? We have all of this equipment at Paradigm—so next time you’re here, give these a try! Even if they’re not programmed into your Team Training or Small Group session, grab a coach and ask how to do them in.
See you in the gym!
– Joey Wolfe
PS: Want a structured plan to kickstart your metabolism? Try 2 weeks of unlimited Team Training & Small Group Personal Training for just $49. Click [HERE] to grab your spot!
