Cardio Workout That Spikes Your Metabolism

In order to lose weight and stay fit, it is important to make sure that your metabolism is functioning at its optimum level. Every day our bodies need fuel in the form of food and drink to function properly. When you eat more than what your body needs, you start to put on weight. However, eat too little and your metabolism slows down as your body tries to conserve energy.

Cardio workouts are one great way to spike your metabolism and burn off extra calories. What is metabolism and how can you use cardio workouts to get it working faster?

What is Metabolism?

Basically, your metabolism is the rate at which your body burns calories. So, the faster your metabolism works, the easier it is to burn off calories.

There are 3 main factors that determine your metabolism:

  • Base Rate Metabolism –  This how many calories your body burns when it’s resting or doing nothing. This usually is about 60% of your calorie needs for the day.
  • Thermic Effect of Feeding – When you eat and your body digests food, it uses calories. This accounts for 5-10% of total caloric needs.
  • Thermic Effect of Activity – When you exercise, you burn calories and this uses about 30% of your calorie needs in a day.

Unfortunately, as we age our metabolism slows down and it can be harder to maintain good physical shape.

How Cardio Workout Spikes your Metabolism

How Cardio Workout Spikes your Metabolism

All forms of exercise that get your heart working faster will boost your metabolism. The effects of cardio workouts don’t just boost your metabolism during your exercising. The effects are cumulative, meaning that they can last for hours and even days after your workout. However, not all cardio workouts have this effect.

The secret to cardio workouts that boost your metabolism is to do with the type of workout that you carry out and the way that you do them. There are four factors to take into consideration:

  • Frequency of your sessions
  • Intensity of each session
  • The length of each session
  • The type of exercise performed

The key to spiking your metabolism using cardio workouts is to vary one of two of those factors during each training or workout session. This is because you force your muscle cells to respond differently each time.

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For example, if you walk the same route every other day at the same pace and for the same length of time, you will increase your metabolism. But, this will only last for the length of time that you work out. However, change the pattern and you will boost your metabolism much more. So, when you’re on the treadmill, change the speed you walk or jog at. Add a couple of minutes every time and you will soon feel that your metabolism is working much faster.

High-Intensity Interval Training to Spike Metabolism

High-Intensity-Interval-Training-to-Spike-MetabolismOne of the best types of cardio to spike your metabolism is high-intensity interval training (HIIT). This doesn’t just spike your metabolism for your workout time, but you feel the effects for hours after. HIIT can help you lose weight faster and build muscle mass quicker.

The benefits of high-intensity interval training are also backed up by many scientific studies. For example, research carried out by the Laval University in Canada found that HIIT was more effective than ‘steady cardio’ workouts. One group used HIIT workout techniques over a 4-month period whereas the other group used steady cardio workout over a 5-month period. Those who used high-intensity interval training lost more fat in a shorter space of time.

What Constitutes HIIT Workout?

What Constitutes HIIT Workout

High-intensity interval training can mean many things to many people. Any type of intense workout in short bursts followed periods of rest would constitute HIIT workout. Here are some examples of HIIT:

  • A series of 30-second sprints and 50-second rests during a 10 minute period would class as high-intensity interval training.
  • The “7-minute workout” involves doing squats, pushups and other exercises for 30 seconds with a rest of 10 seconds in between.
  • Cycling as fast as you can for 20 seconds and then stopping pedaling for 10 seconds.
  • Being on a step machine or walking up a hill and taking frequent rests.
  • Lifting weights for 20 seconds on and then 10 seconds off for 4 minutes. Then resting for 2 minutes before change the exercise.

You will find that in a short space of time you will lose weight in 12 weeks and you will feel healthier. Because, in general, your metabolism is working quicker, you will also lose weight while doing relatively small jobs.

How to Follow a Cardio Workout Program to Increase your Metabolism?

How to Follow a Cardio Workout Program to Increase your Metabolism

There is a 4-step way to get the perfect cardio workout program if you want to boost your metabolism. Remember, that there is no one perfect exercise for an HIIT cardio program.

 – First Step

The first step is to decide on which type of exercise program you want to use. This could be cycling, running, lifting weights. The main thing is to choose an exercise that you enjoy doing because most people find HIIT an unpleasant experience.

 – Second Step

Change between bursts of high-intensity exercise and periods of rest during your workout. High-intensity means that you push yourself as hard as you can for up to one minute and then have a rest period.

 – Third Step

Start out with shorter workout periods and then gradually increase the length of workout time. For example, many people who want to spike their metabolism with cardio workouts start with 10-minute periods and over time build this up to 30 minutes.

 – Fourth Step

Exercise once or twice a week with high-intensity interval training and use slower cardio training on other days. This can help balance your exercise regime and avoid injuring yourself.

The Benefits of a Cardio Workout

The Benefits of a Cardio Workout

Having a good cardio workout has more benefits that just losing weight. Cardio workouts have been proven to help lower blood sugar levels, improve cardiovascular health, help you sleep better, and reduce stress in our life.

All you have to do is make the time to find a cardio workout that you enjoy. This will spike your metabolism and help keep you fit and healthy.


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