Part of CrossFit training and many other exercise regimens, plyometrics — a.k.a, jumping on, off and around boxes — is one of the best ways to burn fat and build muscle, fast.
Get ready to add intensity to your workout with these six super-tough, but super-effective plyometric box moves.
Try to perform 10 reps of each moves per set, and be sure to take breaks between sets. The exercises are intense, so trust us, you will need those rests.
1. Box Burpees
A combination of a plank, a jump, and a squat, a burpee is an intense exercise that takes serious coordination and strength. It also happens to be really good for your abs, butt, arms, and your legs, burning fat and strengthening many major muscle groups at once.
Add in the plyometrics box, and you’ve got one wild and fat-busting move:
- Start in a planking position in front of your plyometrics box, facing the box.
- Jump forward into a squat.
- Kick back into a plank.
- Return to your squat and add in a jump onto your plyometrics box.
- Jump back off into a squat, and repeat the whole process.
- Each plank-squat-box-jump counts as one repetition.
2. Power Pistol Squats
Any time you have to use just one leg or just one arm, you know the exercise is going to be more intense, so get ready. Power pistol squats will get your leg muscles burning fat and building strength quickly.
- Facing your plyometrics box, stand with your elbows bent up by your sides.
- Step onto the box with just your left leg.
- Align your left leg with the right edge of the box so that you have to balance carefully.
- Fold yourself into a squat on just your left leg.
- Extend your arms in front of you and hold the position for 20 seconds.
- Step off the box and repeat on the opposite leg and opposite side of the box.
- Each squat per leg counts as one repetition.
3. Runner Taps
Probably one of the most well-known plyometric workout moves, runners taps seem pretty simple, yet they burn a lot of fat and seriously tone your muscles — especially your legs and glutes. The exercise increases your leg muscles’ ability to react quickly and forcefully.
- Face your plyometrics box with your elbows tucked at your sides.
- Jump up, placing one toe on the top of the box.
- Lean forward in that motion, as if you are going to jump all the way onto the box.
- Instead, jump backward onto both feet.
- Immediately switch feet as you repeat the motion.
- As you perform this exercise, count each time the toe touches the box as one repetition.
4. Donkey Kicks
Planking is a dynamic exercise that targets many muscle groups at once. When you add a plyometrics into the mix, you’re pretty much guaranteed a majorly effective exercise.
- Start in a planking position with your toes on top of the plyometrics box. This is called a decline plank.
- Keeping your right leg in place, bend your left leg so that your knee is drawn toward the floor.
- When your left leg is bent enough to clear the box, kick backwards, straight up into the air like a bucking donkey.
- Hold your leg in the air for 10 seconds.
- Return your left leg to the planking position and switch legs.
- Each leg kick counts as one repetition.
Performing a V-up is great for your abs and back in particular, but also burns fat and boosts muscles in your legs and arms. Performed on top of a plyometrics box, this exercise requires more balance, making it even better for you.
- Lay on top of your plyometrics box with your legs and arms extended so that your body is a straight line.
- Slowly bend your torso, keeping your arms and legs straight, until your body looks like a “V.”
- Hold the position for 20 seconds and return to laying straight.
6. Jump Sets
Basic but really effective, you can count on jump sets of a wide variety to work your whole body out and burn fat all over.
- Facing your plyometrics box, jump with both feet onto it.
- Step off to the right side.
- Jump sideways with both feet onto it.
- Step off to the left side.
- Repeat in all directions.
- Count each jump as one repetition.