On the occasion of International Yoga Day…
…we’re reminded that wellness doesn’t need to be complicated. While many will take to their mats today to practice asanas and mindfulness, this is also a great time to explore small, sustainable ways to boost your everyday health. One powerful way to do that?
Stimulating your metabolism through simple movement.
A healthy metabolism is essential for everything—from maintaining energy levels to burning calories efficiently. But you don’t need fancy equipment or intense workouts to get things going. Sometimes, all it takes is a few consistent, mindful exercises.
If you’re looking for easy, low-barrier ways to rev up your metabolism, here are five beginner-friendly exercises to get you started:
1. Step-Ups (using stairs or a low bench)
Why this works: Step-ups activate large muscle groups like your quads, glutes, and hamstrings—muscles that demand more energy and keep your metabolism fired up long after your workout.
How to do it:
Find a step, staircase, or low bench.
Step up with your right foot, bring your left foot up to meet it.
Step down one foot at a time.
Repeat for 10–15 reps per leg.
Pro tip: Swing your arms naturally or hold light weights to increase the intensity.
2. Bodyweight Squats
Why this works: Squats are a functional, full-body exercise that improves lower body strength and activates your core—helping increase your resting metabolic rate over time.
How to do it:
Stand with feet shoulder-width apart.
Lower your body as if sitting into a chair, keeping your knees behind your toes.
Keep your back straight and chest up.
Push back to the standing position.
Repeat for 15–20 reps.
Pro tip: Try slow, controlled movements to maximize muscle engagement.
3. Mountain Climbers (Slow & Controlled)
Why this works: This dynamic core exercise not only targets your abs but also increases your heart rate, giving your metabolism a cardio boost.
How to do it:
Begin in a plank position, shoulders stacked over wrists.
Pull your right knee toward your chest.
Return to plank and switch to your left knee.
Continue alternating at a moderate pace for 30–45 seconds.
Pro tip: Keep your movements slow and focused for maximum burn.
4. Jumping Jacks
Why this works: A classic warm-up move, jumping jacks elevate your heart rate quickly, which helps jumpstart your metabolism and improves cardiovascular endurance.
How to do it:
Stand tall with feet together, arms at your sides.
Jump while spreading your legs and lifting your arms overhead.
Jump again to return to the starting position.
Do 3 rounds of 1 minute each.
Pro tip: Add intervals—20 seconds of jacks, 10 seconds rest—for a quick metabolism-boosting circuit.
5. Plank with Knee Taps
Why this works: A twist on the traditional plank, this variation engages your core while gently moving your lower body—enhancing stability, balance, and circulation.
How to do it:
Get into a forearm plank position.
Slowly lower your right knee to lightly tap the floor.
Bring it back up and repeat with your left knee.
Alternate for 30–45 seconds.
Pro tip: Keep your hips level and avoid swaying side to side.
Small Moves, Big Benefits
On International Yoga Day 2025, we’re reminded that movement is medicine. Whether you're practicing sun salutations or starting with simple squats, every step matters. These exercises won’t just boost your metabolism—they’ll build confidence, discipline, and a deeper connection with your body.
And the best part? You don’t need a gym membership or fancy gear. Just your body, a little space, and the will to move.