Torch Serious Calories With This Plyometric Workout!
Weight Management

Torch Serious Calories With This Plyometric Workout!

Posted

8 July 2016

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These explosive, no-equipment exercises incorporate dynamic moves like hopping, skipping and jumping. A sure fire way to help you work up an intense sweat session, burn more calories and work several muscles (from head to toe) all at once! What’s better, you’ll be burning calories even after the workout with that heart rate up! These exercises boost your strength, speed, balance, agility and muscle power – a definite winner!

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Plyo means short, was previously known as jump training. Your muscles will need a break from all the jumping, though. You can do this routine as an alternative strength training workout three to four times a week.

C’mon start torching those calories with these plyometric moves – 30 seconds each followed by a 30 seconds break before you move on to the next exercise. (yes, there’s an element of HIIT in here, too!). Have fun!

Frog Jumps

Target muscle groups: Abdominal, hip muscles, glutes and quads.

  • Stand with your feet slightly wider than shoulder-width apart, lower your body into a plie squat, chest up and toes pointing out.
  • Push off both hands and feet to jump as high as you can with your hands reaching upwards. Keep your core engaged while in the air.
  • Land slowly and gently back into a plie squat position.

Side Skaters

Target muscle groups: Abdominal, hip muscles, glutes and quads.

  • Start in a standing position and take a big step to the right. As you do, sweep your left leg behind you and swing your left arm across your body. Your body will drop slightly forward.
  • Repeat this on the other side by hopping to the left and bringing your right leg behind you and your right arm across your body.
  • Continue for 30 seconds, alternating sides.

Jumping Lunges

Target muscle groups: Abdominal, hip muscles, glutes and quads.

  • Stand with your feet shoulder-width apart, toes pointing forward.
  • Take a big step forward with your right leg, lower your body down so that both legs form right angles and keep your core engaged.
  • Spring out of the lunge position and jump as high as you can, landing softly in a lunge position with left leg forward.
  • Repeat this lunge-jump combo, continue of 30 seconds, alternating sides.

Mountain Climbers

Target muscle groups: Abdominal, hip muscles, obliques, glutes and quads.

  • Start yourself in a plank position. Flex the knee and hip and bring one leg towards your chest.
  • Then extend the bent leg until straight and bring the other knee towards your chest.
  • Repeat this for 30 seconds, adding a hop as you switch legs.

In & Outs

Target muscle groups: Abdominal, hip muscles, glutes and quads.

  • Start in a comfortable plank position, hands stacked beneath the shoulders, face down, feet shoulder-width apart and core engaged.
  • Jump with both knees together towards your chest, keeping your hands in place.
  • Then jump back into your starting plank position.
  • Repeat for 30 seconds.


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