If we could just keep up a fast metabolism all day and night, we'd have hit the fitness lottery, right?
After all, there's nothing like a good a.m. sweat session to set the tone for your day—your post-workout high leaves you ready to take on the work day and revs up your metabolism. That's because when we exercise, we subsequently build muscle that aids in speeding up our basal metabolic rate (BMR), or how much energy we expend while at rest. The faster our BMR, the more energy we burn.
And while you can reap benefits from your workout long after you've stop sweating—something called 'afterburn'—the benefits don't have to stop there, says Mike Espinosa, a trainer at Barry's Bootcamp in New York City. "Sleep is the time where our bodies undergo repair and detoxification," shares Espinosa. "A protein hormone called HGH (human growth hormone) is released in our bodies as we sleep, which promotes growth and maintenance of muscles and bones. During sleep, muscles and tissues grow back stronger and our immune systems strengthen, helping us thrive day to day. (Learn How to Get the 'Afterburn' Effect in Your Workout.)
So how do you make sure that you carry the benefits of your hard work through the night, without sacrificing zzz's? With this no-gym, no-equipment-needed, no-sweat-involved sequence: start with this five-minute workout from Espinosa, then target specific muscle groups to help you rewind and relax with a sequence from renowned yoga teacher, Serena Tom. Together, these moves will keep your metabolism firing long after lights out. (As for the rest of the day, try these 11 Ways to Rev Up Your Metabolism.)
5-Minute No-Sweat Workout
How it works: Repeat this sequence twice
20 pushups
20 seconds of elbow plank
20 seconds of right side plank
20 seconds of left side plank
20 squats
20 alternating lunges
20 jump squats or 20-second wall sit
5-Minute Yoga Sequence
Knee to Shoulder
A While in plank position, with arms straightened and back rounded, bend right knee and bring it to right shoulder
B Open right leg to right side.
C Bring right leg back up to Downward Dog Split. Repeat on other side. Repeat five times.
Plank Pose
A From downward facing dog, shift to a plank pose.
B Bring elbows down and come to forearms.
C Clasp hands. Tuck toes, and press heels back. Lengthen through torso. Press forearms down on the floor to create space between shoulder blades. Open chest. Hold for 30 to 60 seconds.
Bridge Pose
A Lying on back, bend knees and place both feet flat on the floor at hip distance apart. Slide your arms out alongside body, with palms facing down.
B Press feet into the floor and lift hips up and clasp hands below pelvis. Extend through the arms, lift chest up, and chin off chest. Hold for 30 to 60 seconds.
Reclining Bound Angle Pose
A Lie back on pillows or a bolster so that it's supporting upper and middle back. Rest head on a folded blanket.
B Press soles of feet together and let knees fall open to both sides. Pull shoulder blades gently inward and allow arms to relax at sides with palms facing up. Hold for 60 seconds.
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