Exercises that can give you both a cardiovascular and resistance workout are #1 in boosting metabolism. These will help you burn calories while you workout and boost your metabolism every day by maintaining your muscle mass. Try these exercises right when you wake up and you will increase your energy for the day along with your metabolism!
Stand with feet shoulder width apart. Squat down like you're sitting back into a chair, drive your heels into the floor, and return to the starting position. Try 10 reps to start working up to 20, and then 30. This will target your glutes, hamstrings, and your quadriceps.
If you want to add cardio to this movement and intensify it, add a jump at the top of your squat and turn it into a squat jump.
Squat jumps - Starting in the same position as above, squat down as if you're sitting back into a chair and then jump up from this bottom squat position. When you land from the jump, sit right back down into this squatting position and repeat. Try 8 reps to start, working up to 12, 15 then 20.
Lunge Twists- Stand with feet about shoulder width apart. Step forward with one leg into a lunge position. Be sure to keep your front knee over your front foot and do not let the knee come over the toe. Drop your back knee straight down until it is almost touching the ground. From there, with control, launch your back foot forward and bring it up towards your chest so that your knee and foot are at a 90 degree angle. As you are standing on one leg, twist over your bent knee towards your outer thigh. Then step back with the lifted knee back into a lunge position. Repeat 10-15 times and switch legs.
This exercise works the quads, hamstrings, glutes, and your core.
3 Part Plank Movement - Get into a traditional push up position on your hands and feet keeping your body rigid and engage your core.
Move #1, tricep push up: From the push up position bend your elbows 90 degrees. Keep your elbows glued to your sides so that you target your triceps. Exhale and push yourself back up into your push up position.
Move #2, push up: From the push up position bend your elbows and lower your body towards the floor. With your chest almost touching the ground, exhale and push yourself back up into a push up position.
Move #3, plank: Hold this push up position for 20-30 seconds. Remember to breathe and keep your core engaged. Maintain and straight line from your shoulders to your hips.
Modification for all three movements: Perform the exercise from your knees in a modified push up position. This exercise targets the triceps, pectorals, shoulders, and core. Repeat 8-10 times.
Start by working through one set of all of these exercises. As you get better at them you can progress to adding another set of each, or choose which exercises you like to add more sets. Take 30-60 seconds rest between each exercise.