According to Harvard medical researchers , when your body is still, you're using the calories to continue running or to store as fat.

Therefore, if you have a fast metabolism, on average, your body will burn more calories both at rest and while it's active. So how do you increase your metabolism in order to burn more calories and store less fat?

That's where strategic, metabolic workout moves come into play. There are a lot of theories surrounding different calorie-burning foods and drinks. However, one of the most surefire ways to do so is through exercise, especially since muscle increases your resting metabolic rate. Cardio workouts , especially HIIT exercises that combine both weight and cardio, will also rev up your metabolism.

If working out makes your eyes roll into the back of your head, trust us, we get it. The thing is, you need to burn more calories than you consume in order to lose weight. As such, below, we've lined up some simple metabolic workouts videos included!

to build muscle and help your body rev up its calorie-burning abilities. Keep scrolling! This series of weight movements is a bit more complex. Do it for as long as you can stand with as much weight as you can tolerate, and work your way up in both time and intensity.

In one study , individuals who took part in a week HIIT training program burned more fat than those who followed a week endurance training program, proving that working out in intervals is more effective than focusing solely on steady aerobic exercise. If you're just starting out, this easy minute HIIT workout will increase your heart rate and kick-start your metabolism in less time than an episode of This Is Us.

This less-thanminute HIIT workout combines moves like jumping jacks, high knees, and squats for a low-impact, high-calorie-burning workout. Cardio isn't for everyone, and if you fall among those who aren't into sweat-dripping movements and high physicality, this quick minute workout will build up your tolerance.

The goal is to get at least 20 to 45 minutes of exercise three to five days a week, which has been scientifically proven to increase the amount of calories burned per day.

Once you've worked your way up to longer cardio sessions, try this minute at-home workout which isn't all jumping and running—we promise. Take your workouts to the next level by adding some ankle or wrist weights.

These one-pound bangles are an editor-favorite because they're so stylish. You're going to need some good activewear for those workouts. Zella leggings are best sellers for a reason—they're so comfortable, squat-proof, and flattering.

Alo Yoga's sports bras are not only super stylish, but they're ultra supportive, too. The fabric on this one is lightweight and breathable. Resistance bands are so useful for so many different types of workouts and also for your post-exercise stretch.

TEF is the energy used by your body to digest the food you eat and transport nutrients throughout your body. Some studies suggest that meal size, physical activity, and age, among other things, can increase your TEF. Exercise activity thermogenesis EAT and non-exercise activity thermogenesis NEAT make up all other daily activities.

Any type of physical activity or exercise are classified as EAT activities, while doing laundry, washing the dishes, or gardening are all forms of NEAT activities. Increasing your exercise activity thermogenesis can help boost your metabolic rate. Two common types of exercises are cardio and strength training.

Cardio exercise is a type of aerobic workout that is beneficial for cardiovascular health. This form of exercise, which can include activities such as running, cycling, and HIIT training, helps to get your heart rate up.

Strength training, or resistance training, is a type of exercise used to build or increase muscle mass or strength. This can be done in the form of weight lifting , banded exercises, or even bodyweight movements. Cardiovascular exercise has been shown to have a positive impact on resting metabolic rate.

Strength training can also be beneficial for metabolism, as building muscle has been shown to boost your metabolic rate. Both cardio and strength training can be helpful in increasing your metabolic rate.

But is one type of exercise better than the other? Strength training, however, has a host of metabolic health benefits other than building muscle. If you want to start incorporating more strength training into your workouts, start by doing bodyweight movements until you feel comfortable adding weights.

You can use a mixture of compound movements and isolation exercises to get the most out of your workout. More advanced individuals can incorporate these exercises into their workouts with weights or increase the amount of reps or sets done.

Here are some of the most common strength training exercises to start incorporating into your workouts. The squat is one of the most beneficial lower body movements, and there are endless variations of this exercise.

You can start out with bodyweight squats and gradually start including goblet squats with a dumbbell and even barbell squats to your routine. Deadlifts are very effective at building muscle. They work a variety of different muscle groups, including the hamstrings, glutes, core, and even the back.

This exercise can be done with dumbbells, kettlebells, bands, or with a barbell. Pushups are a great bodyweight exercise. This movement can help you upper body strength and increase muscle mass in the triceps, shoulders and pec muscles. Building strength is also great for improved physical fitness and your metabolic health.

Kettlebells are a type of free weight that can be used in a variety of ways. One study showed that the benefits of kettlebell training range from increasing physical fitness to improving metabolic syndrome in women prone to osteoporosis.

Kettlebells can even be used to help prevent falls in elderly adults. Try including kettlebell swings in your workouts moving forward. Lunges are another great strength exercise that can also be done with or without weights. You can do front lunges, reverse lunges, and even walking lunges with just your bodyweight.

Then jump your feet forward and land them on the outside of your hands, flat on the floor. Once your feet are in position, use your arms and legs to aggressively jump into a sprinters position in the air.

Try and kick your front knee in toward your face and kick your butt with your back heel. Every time you hit your sprinters jump, alternate the leg that is in front. Muscles use more calories than fat, so the more muscle you have on your body, the faster your metabolism works, says Eden.

Time to get lifting! How to: First, grab a pair of dumbbells. Start with your feet between hip to shoulder-width apart. Then, holding both dumbbells at your sides, start with a dumbbell squat. Once you are in the base of your active squat, do one biceps curl.

As you stand up, thrust your hips forward and press the dumbbell overhead into a shoulder press. Once your arms are extended above your head, bring your dumbbells together and hit one triceps extension. Keep those elbows tucked in.

Always focus on engaging your core and controlling the movement. That is one rep. Lower your dumbbells and start again. How to: Start with your feet wider than your shoulders, with a slight bend in your knees and your hips behind you.

On the balls of your feet, run in place as fast as you can, like the floor is hot. Every 10 seconds do either a tuck jump advanced or jump squat beginner as high as you can and get right back to your fire feet again.

How to: Start in the base of your lunge, right foot in front, left knee on the floor behind you. You should have a degree angle between the back of your knee and the front of your hip.

Your front knee should be directly on top of your ankle and your back knee should be under your hip.