Do you want to know the best workout to boost metabolism? Unfortunately, there isn’t one – so the jokes on you. Just kidding; in fact, it’s often said that the best workout is the one that you’re not doing. If you scour the internet in search of the best workout program you’ll always be enticed when you find one that’s noticeably different than what you’re doing.
I often tell clients that everyone works, just not forever. It seems like a blow off statement, but it’s very true. If you take the average couch potato and have them do something, anything, then of course change is going to occur. It pains me to say this, but it doesn’t really matter how scientific the program is for the couch potato because they went from absolutely zero stimulation to some movement.
However, as the couch potato advances and continues to move, the same things that worked during week 1 will not work anymore. This principle applies to anyone and everyone; even the most advanced lifter cannot rely on “one program” to continue to see success from training. In fact, the more experience you have on the training floor. the more variation you need to apply to what you’re doing. This is where a good coach can make use of rest periods, tempo, and movement prescriptions to help induce change.
With that being said, there are some workouts that are better at increasing metabolism. As a general rule, low intensity aerobics and extremely light weights won’t do a whole lot for revving up that metabolic rate. However, training is encompassed around the principles of what movements you use, the load you lift (how heavy the weight is), the rest you take in-between sets, and the temp with how you lift the weight.
I hope you're not disappointed in my response, or maybe you were even looking for a specific layout of what to do in the gym. I will tell you this though: what you do in the gym will work but it won't work forever. You need to make sure that you're consistently changing things. It doesn't need to be a drastic change; increasing the number of sets of changing what moves you do. Just know that if you're doing the same things over and over again, your metabolism isn't getting much of a boost. As a last point, whatever changes you make need to make things more difficult - not easier.
However, you can’t forget about the other side of the coin, which is the diet. All the hard training in the world won’t help you if you’re favorite hobby is raiding the fridge at 3 am or doing arm curls with a beer can. This leads into our last point that the workout is only one hour of your day, while you can spend the other 23 hours potentially destroying your metabolism. Don’t focus so much on one individual workout but instead on the big picture to boost that metabolism.