Plyometric Workouts for Fast Fat Burn

Woman Doing Lunges

Don’t want to spend hours on the treadmill this holiday season? It’s OK, neither do we. Instead, there are short plyometric workouts to increase your level of fat burn this holiday season.

Plyometric exercises can be completed in a short amount of time, 10-30 minutes and work a ton of muscles at once, allowing you to receive the most bang for your buck. Plyometric exercises are essentially high intensity interval training workouts, but without the monotonous option of cardio. Forget sprinting on a treadmill, but instead doing burpees and mountain climbers. During your plyometric workouts, your heart rate stays elevated the entire time causing you to burn more calories before and after our workout. Do your plyometric workouts three times a week for maximum fat burn. Be sure to switch up your routine per weekend so you don’t tire out your muscles!

10 minute routine

  • Tuck jump for 1 minute
    • Be sure to land softly on your feet for maximum muscle control!
  • Lateral lunge for 1 minute
    • Start standing straight, then extend your leg to the left, then to the right.
  • Box jumps, 15 each leg (Repeat 3 times)
    • Find a height that hits between your knees and hips. Adjust accordingly based on height and ability.
  • One-legged dead lift hop (Each leg 30 seconds)
    • Stand on left leg, right knee lifted to the height of the hip and extend behind you while raising your arms until balanced. Move your leg from behind, and thrust your knee upwards in front of you, then return your leg to an extended position behind you with your body parallel to the floor.
  • Jumping jacks for 1 minute
  • Mountain climbers for 30 seconds. (Repeat 3 times with short breaks in between)
  • Plank hops for 30 seconds. (Repeat 3 times with short breaks in between)
    • Get yourself in plank position with your forearms resting on the ground and your body straight and parallel to the ground. Hop your legs outwards in a V position, then return with your feet back together. Repeat this.

There are plenty of ways to complete a plyometric workout. The best source is the Internet, and looking up videos or tutorials for additional information on how to perform the exercises is the best resource for the most effective workout. This plyometric routine is designed to complete three times per week, but adjusting this level to your ability will enhance your plyometric workout results.

Do you do plyometric workouts?

Photo: Thinkstock



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