6 METABOLISM–BOOSTING EXERCISES
TO KEEP MEN'S BODY FIT
Warning:
Before you start, don’t forget to warm up for at least 5 minutes! It’s important to properly warm up before
exercising to prevent any injuries.
1 2
Lunges
What for:
Helps you strengthen your lower body and mobility
in your hips.
How to do:
1. Stand tall with feet hip-width apart. Take a big step
forward with your right leg. Start to shift your weight
forward so heel hits the floor first.
2. Lower your body until the right thigh is parallel to
the floor and right shin is vertical.
3. If mobility allows, lightly tap your left knee to the
floor while keeping weight in your right heel.
3
4. Press into the right heel to drive back up to the
starting position. Repeat on the other side.
Cross Crunches
What for:
Cross Crunches exercise strengthens the core and
your abdominal muscles.
How to do:
1. Lie flat on your back. Bend your knees with feet
flat on the floor.
2. Place both the hands loosely behind your head.
3. Bring your right shoulder and elbow across your
body and at the same time bring up your left knee
towards your left shoulder.
4. Try to touch your knee with your elbow. Go back
to the original position and repeat the same with
the left elbow.
Jumping Jacks
What for:
Jumping jacks helps in weight loss, make your heart
and muscles stronger.
How to do:
1.Stand straight with your feet together and hands on
your sides.
2. Jump along with raising your arms above your
head and bring your feet apart.
3. Reverse the movement immediately and come
back to the original position. Start doing it faster.
4 5
Push-ups
What for:
A basic push up is an effective way to strengthen the
chest and arm muscles
How to do:
1. On the ground, set your hands at a distance that is
slightly wider than shoulder-width apart.
2. Your feet should be set up in a way that feels right
and comfortable and in balance.
3. Lay with your toes on the ground holding yourself
up with your hands. Lower your torso to the ground
until your elbows reach a 90-degree angle.
4. Raise yourself by pushing the ground away from
6
you.Repeat lowering and raising at a steady pace.
Each pair counts as a single push up.
High Knees
What for:
Inner thighs and outer hip areas, good belly fat
burning exercise.
How to do:
Stand straight with feet hip-width apart.
Raise your right knee as high as possible while
raising your left arm.
Reverse the move. Continue pulling knees up
quickly.
Plank Walkup
What for:
Plank Walkup hit your lower abs, upper abs, and
obliques, strengthening and chiseling your middle.
How to do:
1. Get into plank position, forearms on the floor,
elbows under your shoulders, legs extended behind
you.
2. Place your right hand flat on the floor, and then
your left, straightening your arms to pushup
position.
3. Return to start by lowering onto your right, then
left, forearms. Repeat, leading with your left hand;
alternate.
 PERSONAL INSTRUCTION
Metabolism is a process of calories to energy conversion. Boost it with this set of exercises suitable for your
body type. This 5-minute workout combines the cardio benefits with metabolically active-muscle building
moves for a double effect. It allows strengthening your muscles while burning fat. We recommend start
your morning with these exercises 5 times a week.

How it works:
For each set we recommend doing 10 reps as quickly as you can, but not
10 times longer than 20 seconds

Take a 10-second break and begin next set

After finishing all 5 sets take a 2-minute break and measure your pulse.
It should be in a target zone. Regulate the tempo accordingly

Drink some water

Repeat the whole round up to 3 times

Years Target Pulse Zone

20-30
120 160

30-40
115 150

40-50
110 140

50-60
105 130

60+
95 120

Warning:

Always consult your physician before practising new exercises regarding your individual target
pulse norms.