5 Plyometric Moves To Burn Fat

This do-anywhere plyometric workout will scorch major calories, fast!
Author:
Publish date:


Nothing gets your heart rate up like plyometrics - high-intensity moves in which your muscle is stretched, then contracted rapidly to produce explosive force. (Think jump squats or bounding.) And while plyo isn't right for everyone - check out some reasons why - most active women can use this method to maximize their workout potential.

Image placeholder title

To do: Tackle each exercise in the order shown, following the level-specific guidelines below.

Beginners: Do 6 reps of each move and rest for 15 seconds between exercises. Don't repeat the circuit.

Intermediate: Do 10 reps of each move and rest 10 to 15 seconds between exercises. Repeat the circuit once, taking 1 to 2 minutes of rest between rounds.

Advanced: Perform up to 15 reps of each exercise, resting 10 to 15 seconds in between. After the last exercise, rest for up to 3 minutes, then repeat twice.

Note: Due to its high-impact motions, don't try this routine any more than three times per week, and always leave at least 48 hours between sessions.

One-Legged Forward Hop


Target Muscles: gluteus maximus, hamstrings, gastrocnemius 

Image placeholder title

Set Up: Stand on one leg with your arms at your sides.

Action: Bend your standing knee, then extend your leg forcefully, pressing through the ball of your foot to propel yourself upward and forward. Land on the ball of your foot, then immediately repeat. When you have completed your reps, switch legs.

Tuck Jump

Image placeholder title

Target Muscles: quadriceps, gluteus maximus, gastrocnemius

Set Up: Stand with your feet hip-width apart and your arms extended at your sides.

Action: Reach your arms behind you as you sink halfway into a squat, then extend your legs and leap into the air, bringing your knees up towards your chest in midair. Straighten your legs, land softly on the balls of your feet and repeat immediately.

Burpee

Image placeholder title

Target Muscles: gluteus maximus, hamstrings, deltoids, abdominals

Set Up: Stand with your feet hip-width apart and your arms at your sides.

Action: Bend your knees to squat low, placing your hands on the ground in front of your feet [A]. Next, jump your feet behind you to bring your body into a straight-armed plank position [B]. Hop your feet back towards your hands, then explode into the air, reaching up with your arms to help you gain height [C]. Land with soft knees, and immediately repeat.

Image placeholder title
Image placeholder title

Star Jump


Target Muscles: gluteus maximus, hamstrings, leg abductors Set Up: Start by standing with your feet close together and your arms at your sides.

Image placeholder title

Action: Lower into a half-squat [A], then jump upward as you open your legs and arms out the sides to bring your body into a star shape [B]. Land softly, with your legs and arms back at the starting position. Repeat.

Box Ski Hop


Target Muscles: gluteus maximus, gluteus medius, gluteus minimus, hamstrings, gastrocnemius, obliques

Image placeholder title

Set Up: Stand to the side of a small box or block, with your arms at your sides.

Action: Bend your knees slightly [A], then hop over and to the other side of the box [B]. Land lightly on the balls of your feet and immediately reverse to return to the start [C] - that's one rep. Repeat for your entire set.

Related Articles

5 Moves to Blast Fat Fast! promo image

5 Moves to Blast Fat Fast!

Ramp up your next cardio session and incinerate up to 200 calories with this kickboxing workout. You'll improve your coordination and balance while toning, tightening and reshaping your entire body.