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Feel the Burn with Fat-Burning Plyometric Moves

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Feel the Burn with Fat-Burning Plyometric Moves

Plyometric moves consist of exercises centered around jumping. Many athletes incorporate plyometric training into their workouts to increase fast twitch muscle reaction and speed. Done properly, you can use fat-burning plyometric exercises to improve your speed and agility as well as blast belly fat fast. The following is a list of plyometric exercises that will speed up and stimulate your metabolism while giving you a challenging lower body workout.

How Plyometrics Works?

A plyometric (“plyo” for short) workout is made up of a series of hops and jumps, including single-leg hops and jump squats. You might see someone at the gym jumping up onto a bench, over cones or onto a stack of risers. Those are examples of plyo exercises. When you jump and land, the leg muscles build momentum, which makes the next jump even more powerful. Plyometric training is the combination of contracting and stretching muscles, which increases strength, speed and muscle tone. The key to boosting your metabolism with plyometrics is to do the jumps without pausing in between. This is definitely aerobic, which means it counts as a cardio workout also. Cardio and strength combination moves boost the metabolism and burn fat.

Plyometric Exercises

Note: Plyo is not low-impact. It is also designed for athletes who are already at a high level of fitness. That being said, all of the following exercises can be modified to a beginner’s level by starting out slowly, pausing between movements, and gradually increasing your speed and the height of each jump.

Alternating Leg Diagonal Bounds

  • Give yourself room for this exercise. Basically, you are leaping forward but at a slight diagonal.
  • When you leap, try to go as far as you can with each step.
  • When you land, do a single-leg half-squat and leap to the other side, alternating to the left and right.
  • Doing this on a marked football field or basketball court will help you gauge your distance.

Primary muscle worked: quadriceps.

Front Bench Jump

  • Start by standing 1-2 feet away from the bench or box with your feet shoulder-width apart.
  • Prepare for the jump with a short squat.
  • Swing your arms back and then jump, swinging your arms up and forward for momentum, as high as you can.
  • Jump over the bench or box and land with soft knees to absorb the impact.

Primary muscle worked: quadriceps.

Bench Sprints

  • Stand facing the bench with one foot on the ground and the other foot on the bench, your heel near the edge of the bench.
  • Push off using the foot on the bench. As your body is moving upward, extend all the way through your knee to hip.
  • You should land with the opposite foot on the bench and other foot on the ground.
  • Keep alternating left and right, making the sprinting motion as fluid as possible.

Primary muscle worked: quadriceps.

Basic Box Jump

  • Stand in a relaxed position and face the box at about an arm’s length away.
  • With your arms at your sides, bend your legs slightly to prepare for the jump.
  • As you jump, use your arms for momentum at the beginning of the jump, propelling your body forward and up.
  • Your feet should land together on top of the box. Without pausing, jump back to the starting position and repeat.
  • The less you pause between jumps, the more metabolism boosting this move will be.
  • While this move may seem tame, it is one of the best fat-burning plyometric exercises for your lower body.

Primary muscle worked: hamstrings.

Box Skips

  • You will need plenty of space for this exercise.
  • Line several boxes up, with about 8 feet in between each one. Face box #1 with one leg a little behind the other.
  • With this back leg, push off toward box #1, jumping as high as possible.
  • Land on box #1 with that same back leg. Now leap again, this time landing between box #1 and box #2, still on the same leg.
  • Now switch legs and repeat.

Primary muscle worked: hamstrings.

Plyometric training increases your ability to perform explosive, powerful movements. Doing a plyo workout 1-3 sessions per week will increase your speed, vertical jumping capabilities, endurance and muscular strength. Competitive athletes use plyometric exercises not only for burning fat, but also for the way these workouts enhance athletic performance. Most plyometric moves require very little to no equipment at all – a bench or a box and some space is all you need to do plyo. If you’re not a professional athlete, don’t let that stop you from trying these amazing plyo moves. You will definitely notice enhanced performance in the gym, on the field or on the court. So what are you waiting for? Jump right in!



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