9 Moves To Speed Your Metabolism & Help You Slim Down In Just 30 Days


Summer is just around the corner, we all want to look great and to feel great. I got you all covered with these 9 Moves To Speed Your Metabolism & Help You Slim down In Just 30 Days.

High-intensity plyometric moves, like the ones in this plan, target several muscles simultaneously and keep your heart rate elevated the entire time you’re exercising. Result: You burn more calories and fire up your metabolism long after the workout is over.

These explosive movements require almost no equipment, either, so you can work up a sweat no matter where you are. Check out the plan, workouts, and some demonstrations below.

The Workouts:

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READ: Use This Secret To Sleep Better, Burn More Fat & Boost Metabolism


Kettlebell Renegade row:

How to:

  • Grasp a pair of kettlebells using a neutral grip (palms facing each other).
  • Placing the kettlebells on the ground, get into a pushup position, hands shoulder-width apart.
  • With your back flat and abs tight, lift your left hand, raising the kettlebell up toward your hip.
  • Hold for a one-count at the top of the movement, and slowly lower the kettlebell back to start.
  • Hold for a one-count at the top of the movement, and slowly lower the kettlebell back to start.
  • Continue for 30 seconds, then switch sides.

SEE ALSO: Top 5 Exercises For Those Who Are New To Kettlebell Training

Close-grip Incline Pushup:

How to:

  • Place your hands on a bench or a box, hands narrower than shoulder-width apart.
  • Your fingers and thumbs should form a diamond shape.
  • Keeping your knees locked, back straight, and abs tight, slowly lower your chest toward the bench.
  • Pause for a moment at the bottom, then push back up to start and repeat.

SEE ALSO: Use This No Gym Push Up Workout To Get Your Summer Body Ready!

Plank Jack:

How to:

  • Get into a plank position, elbows resting on the ground directly under your shoulders and your body forming a straight line from your head to your heels, abs engaged.
  • Brace your abs, then push off your toes, jumping your feet out wide, then back together again.
  • Repeat for 30 seconds.


Kettlebell Squat:

How to:

  • Hold a kettlebell with both hands and stand with your feet ­shoulder-width apart, toes pointed slightly outward.
  • Bring the kettlebell up in front of your chest, keeping your elbows close to your sides.
  • Keeping your chest up and midsection tight, slowly lower into a squat position.
  • Drive back up through your heels to return to standing; repeat for 30 seconds.

SEE ALSO: Beginners Start With This Magical Tool: KettleBell

Pop Squat:

How to:

  • Stand tall with your feet ­shoulder-width apart, toes pointed forward, hands clasped together at your chest.
  • Quickly bend your knees and squat down until your thighs are parallel with the ground.
  • Without pausing, drive back up explosively and jump to a standing position, landing with feet together.
  • Absorb the landing, then quickly jump legs back out and descend into the next squat.
  • Repeat for 30 seconds.

DON’T MISS: This is REALLY the best way to PROPER SQUAT with Great Form!

Kettlebell Swing:

How to:

  • Grasp a kettlebell with both hands and stand with your feet hip-width apart, toes pointed slightly outward.
  • Bend your knees and push your hips back, allowing the kettlebell to hang between your legs.
  • Press up through your heels, thrusting your hips forward as you swing the kettlebell up, arms extended.
  • Squeeze glutes hard at the top, then lower kettlebell between legs; repeat for 30 seconds.

READ ALSO: How to improve your physique using Kettlebells

Plyometric Reverse Chevron:

How to:

  • Start in pushup position, feet shoulder-width apart.
  • Bend elbows to lower chest toward the ground, then press up explosively, bending at the waist as you bring your hands in front of your feet, or to make it easier, walk your hands in until your hips are in a pike position.
  • Then push off the ground or walk hands out, extending your body as you return back to a pushup.
  • Go immediately into the next repetition, pushing up as hard as you can, bringing your hands off ground to your feet.

SEE ALSO: Quarantine Workout: 30 Days Bodyweight Fat Loss Challenge

Medicine Ball Arch Chop:

How to:

  • Stand with feet wider than hip-width, knees slightly bent, holding a medicine ball with both hands overhead.
  • Bend forward at the waist, twisting the torso to the left, and placing the ball outside your left foot.
  • Raise the ball up overhead again as you twist your body to the right, pausing briefly at the top.
  • Repeat, switching sides each rep for 30 seconds.

SEE ALSO: Top 5 Exercises to Burn Belly Fat and Ignite Your Entire Body!


Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!


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  1. I have been following your article and I found it very helpful in building my body and health. Keep sharing content like this.

  2. Lovely blog! yes, Maintaining a healthy weight is important for health. In addition to lowering the risk of heart disease, stroke, diabetes, and high blood pressure, it can also lower the risk of many different cancers. I like this blog very much, these exercises defanently useful for weight loss

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