Best Metabolic Workouts to Burn Belly Fat

What is Metabolism?

Well. before we figure out the best metabolic workouts to burn belly fat…let’s define what metabolism is to set the scene.

Metabolism is a broad term for the set of chemical reactions that happens in our cells to sustain life. 

The word metabolism is derived from the Greek word “Metabolismos” or from the French word métabolisme. In Greek metabole means a “change” and metaballein means to change.

From digestion, to cell to cell communication, everything happening within our body that leads to growth (therefore, change) can be termed metabolism. Change is good! We want our bodies to be working around the clock to either be breaking matter down to use as energy or building to form components, such as proteins. 

The food we eat is the source of energy used by the cells to carry out our metabolic processes. Metabolic pathways are the organization of these chemical processes. The speed of these processes is what we know as metabolic rate. 

The two categories of metabolism, catabolism and anabolism, describe what metabolic process is happening.

Catabolism is the breakdown of molecules. For example, using stored glucose for energy through the synthesis of ATP. 

Anabolism is the building up of molecules.For example, the synthesis of proteins from amino acid building blocks.

We are either building or breaking. To keep it simply. 

What is a Metabolic Workout?

A metabolic workout is a type of strength workout that incorporates large muscle groups to complete, therefore promoting maximum muscle response for the body. 

The large muscle groups we are referring to are most commonly your quadriceps and hamstrings. It makes sense since for majority of people, our lower body completes most of your work in a days span of activity. If you bend down to tie your shoe, or stand up from a chair, or sit your bottom on the toilet…you are utilizing your largest muscles. 

Often times, a metabolic workout uses a combination of strength and cardio. But, not cardio like using an elliptical for 20 minutes counting down calorie after calorie. This type of cardio just really means it puts stress on your cardiovascular system. For example,  a kettle bell swing is a fantastic metabolic workout. It is utilizing your big lower body muscle groups (primarily the hamstrings) and makes your heart rate and respiration increase due to the constant movement of the exercise.  

When you put a little cardio smack into a large muscle group movement…well, you’ve just made the perfect recipe for a metabolic workout to burn belly fat!

Best Metabolic Workouts to Burn Belly Fat

Compound Exercise Interval Training

Compound exercise interval training is a form of exercise that combines compound exercises with interval training. Compound exercises are movements that involve multiple muscle groups and joints, such as squats, deadlifts, and bench presses. Interval training, on the other hand, involves alternating periods of high-intensity exercise with periods of rest or lower intensity exercise.

In compound exercise interval training, individuals perform a series of compound exercises in a circuit or interval format. This means they move from one exercise to another with minimal rest in between, and the intensity of the exercises is typically high. The intervals can be structured in various ways, such as performing each exercise for a set amount of time or completing a certain number of repetitions before moving on to the next exercise.

This type of training is beneficial as it allows for a full-body workout, targeting multiple muscle groups simultaneously. It also helps to improve cardiovascular fitness, increase strength and power, and burn fat. Yes! We’re talking to your stubborn belly fat. However, it is important to note that compound exercise interval training may not be suitable for everyone, especially those with certain medical conditions or injuries. It is always recommended to consult with a healthcare professional or certified fitness trainer before starting any new exercise program.

Examples of Compound Exercises

• Weighted Squat
• Weighted Deadlift
• Dumbbell Bicep curl to Overhead Press
• Bent Over Row
• Push up Combo

HIIT (High Intensity Interval Training)

HIIT, or High Intensity Interval Training, is a form of exercise that involves alternating periods of intense exercise with short periods of rest or lower intensity exercise. It is a popular and effective training method that can be applied to various types of cardiovascular exercises, such as running, cycling, or bodyweight exercises.

During a HIIT workout, individuals push themselves to their maximum effort during the high-intensity intervals, typically lasting anywhere from 20 seconds to a few minutes. These intervals are followed by short periods of rest or active recovery, where the intensity is reduced to allow for partial recovery before the next high-intensity interval.

The key principle behind HIIT is to elevate the heart rate and challenge the body’s energy systems, resulting in improved cardiovascular fitness, increased calorie burn, and enhanced fat burning. HIIT workouts are known for their efficiency, as they can be completed in a shorter amount of time compared to traditional steady-state cardio exercises.

It is important to note that HIIT workouts can be demanding and may not be suitable for everyone, especially those with certain medical conditions or injuries. It is recommended to consult with a healthcare professional or certified fitness trainer before starting any new exercise program, including HIIT. Additionally, proper warm-up, cool-down, and gradual progression are essential for safety and optimal results when engaging in HIIT.

Examples of HIIT Workouts

• Tabata
• Jump Squats
• Spin heavy resistance or fast speed Intervals
• Sprint (running) Intervals
• Burpees
• Row heavy resistance or fast speed intervals

What are the Different Metabolism Types?

There are three different metabolism types…

• Ectomorph
• Mesomorph
• Endomorph

Learning the different types may help you understand your body better.

This way you can eat, train, and live in a way that supports your own specific metabolic type. Now, this isn’t the utmost truth to your exact configuration or characteristics…it just gives us a framework.

Ectomorph

Ectomorph encompasses the smallest body frame of the three metabolic types. Commonly characterized as “thin and lean”. This metabolic type tend to have smaller waists, more narrow hips/shoulders, small joints, and long legs/arms. Ectomorph individuals typically have low muscle mass and low body fat. They tend to have a higher metabolic rate, which allows them to keep their weight down despite a potentially hungrier state.

Muscle building should be a priority by implementing strength training.

Mesomorph

Mesomorph typically demonstrate a medium, athletic build with a lower body fat. This type can easily gain fat, that tends to be stored in the lower body. Mesomorph metabolic type respond well to exercise and can notice results possibly quicker than other metabolic types.

Mesomorphs typically respond well to both strength training and cardiovascular.

Endomorph

Endomorph is the most common metabolic body with roughly 70% of people having some endomorph traits. This body type is most commonly characterized by having a higher percentage of body fat that is typically carried in the lower body. This type tends to be efficient in nutrient storage and have a slower metabolism than ectomorph and mesomorph. Endomorph metabolic types typically have the ability to form muscle quickly.

Endomorph metabolic types tend to be more sensitive to foods that affect your insulin response, such as refined carbohydrates.

Is it Possible to Reset your Metabolism?

Well, reset is a tricky word to use. Unfortunately there isn’t a “restart” button that we can press, especially after perhaps years and years of metabolic meltdown.

So, to answer the question…no, it isn’t possible to reset your metabolism. BUT, you can work to FIX your metabolism over a period of time. This doesn’t happen overnight. Again, especially if your lifestyle hasn’t been the best fuel for your metabolism (poor diet, lack of exercise, dehydration, lack of sleep, stress, etc.)

There are many ways to begin to repair your metabolism. One of which is implementing metabolic friendly exercises to burn belly fat like compound movements and high intensity!

Metabolic adaptation is a process.

Give yourself grace and implement one small change today that your future self will thank you for!