By utilizing the power of your legs and glutes — the largest muscle group in your body — plyometrics, a.k.a, high-intensity jumping movements, allow you to burn maximum calories in a short period of time.
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Plyos, or jump training, are intended as continuous exercises, usually done for an interval of time, completed with no rest in between reps. The higher you jump and the more quickly you move, the higher the intensity and the better your results.
Also Read: 60-Minute, High-Impact Pump And Jump Workout
Incorporate the following high-intensity plyometric exercises into your regular routine, or do the following workout:
Perform these movements back-to-back for 30 seconds each, which should take you three minutes total. At the end, you should be totally exhausted and breathless.
Rest for one minute and repeat the circuit twice more for a quick, but crazy effective workout.
1. Burpee To Box Jump
Begin in a standing position, feet shoulder-width apart, in front of a box or step. Then, perform a box-jump burpee: Keeping your chest up, drop into a squat as low as you can, placing both hands on the ground. Pop your feet back into push-up position. Bring the feet right back in to squat position, and, at the end of your burpee, jump as high as you can onto the box. Land with soft feet and immediately hop backward off the box. Land with soft feet yet again, and lower down into another squat to repeat.
2. Tuck Jumps
Start in a standing position, feet shoulder-width apart. Hold your hands palms down in front of you at chest height. To begin: explode through your legs to jump as high as you can into the air. Bring your knees into your chest, aiming to hit your knees off your hands. Land with soft feet and knees, absorbing the impact and immediately move into the next jump.
3. Leap Frogs
Start with your feet slightly wider than shoulder-width apart. Keeping your chest up, squat down and place your hands on the ground. Explode through the legs and raise your arms overhead to explode up and forward as far as you can, leaping like a frog. As soon as your feet land, bend through the knees to lower down into a squat and repeat.
4. Jumping Lunges
Start in a standard lunge, right foot in front, both knees bent at 90-degree angles, with your bodyweight evenly distributed between your front and back foot. Explode up from the lunge, using your arms for momentum, switching leg positions mid-air. Land softly with your left leg in front, lowering down into the lunge and immediately begin your next jump. Continue to repeat, switching your legs each time. Make sure never to extend your knee past your toes. Lean back slightly as you jump for balance.
5. Lateral Box Shuffles
Place a plyo box to the right of you at shin height. Place your right foot on top of the box. Bend both knees to squat down slightly. Push off through the right foot and bring your left foot on top of the box, and your right foot to the ground on the other side of the box, in a quick, fluid motion, as if shuffling from one side to the other over the box.
6. Single-Leg Box Push Off
Stand in front of a box at shin height. Place your right foot on the box making sure your heel is on the box. Push off with your right foot, bringing your left knee into your chest to jump as high as you can into the air. Land lightly back onto the box to start position (with your right foot on the box). Do one leg for 30 seconds, then switch legs for another 30 seconds.