Fitness

6 Great Plyometric Exercises to burn more calories

6 Great Plyometric Exercises to burn more calories

I found a new workout that I can’t wait to try today! Plyometric exercises are designed for those who want to push their fitness boundaries. Plyometric exercises build muscle, increase your heart rate (quite rapidly), and build explosive power in your body as these exercises use multiple muscle groups. So if you’re looking for a great quick workout, try these 6 plyometric exercises and let me know how it goes.

Nothing screams “celebration” quite like jumping around with excitement. And we here at The Huffington Post are literally jumping for joy in celebration of the company’s 10th birthday. We decided to throw some fitness clothes into the mix and make a workout of it!

Here are 6 of our favorite plyometric exercises that never fail to help us work up a serious sweat and make us feel like we’ve accomplished the impossible. These moves not only work every muscle from head to toe, but also burn major calories both during and after a session due to their use of high-intensity interval training. All you need to jump right into this workout is a sturdy box or an exercise bench, a weighted fitness ball and your favorite pair of sneakers.

Check out these effective plyometric moves you’re probably not doing.
Box Jump“workout

(Damon Dahlen/Huffington Post)

Step 1: Place a sturdy box or exercise bench directly in front of you. Take a test step-up to make sure you can clear the edge without tripping, and measure the distance between the surface and your body that you’ll need for the jump.
Step 2: With feet in line with the hips, sink into a squat, keeping the knees behind the toes and reaching your arms low and back for leverage.
Step 3: Swing your arms forward and propel out of the squat position as you jump your feet on top of the box or bench. Once you’ve landed, sink into another squat, holding your hands in front of your for balance.
Step 4: Slowly step down back down to the floor, one foot at a time, to the starting position to complete one rep.

Repeat at your own pace for 30 seconds.

Atomic Pushup“workout

(Damon Dahlen/Huffington Post)

Step 1: Unless you feel strong enough to tackle this one from a standard plank position on the floor, keep that box nearby. Engage your core as you place your palms on the surface with the hands stacked beneath the shoulders and legs stretched out straight in a modified plank position.
Step 2: Lower into a pushup position, hovering as close to the surface as possible without touching it.
Step 3: Using explosive force, push up and past the starting position as high as you can, and clap your hands under your chest before landing back in the starting position with your hands on the surface. That’s one rep.

Repeat at your own pace for 30 seconds.

Toe Taps“workout

(Damon Dahlen/Huffington Post)

Step 1: Using the box or bench one last time, stand behind it like you did with the first exercise. Place your right foot on top of the surface near the edge to make sure your leg forms a right angle from your standing position. Adjust accordingly.
Step 2: With the right ball of the foot touching (but not resting) on the surface, jump as you switch feet, landing with the left ball of the foot touching the surface.
Step 3: Switch back to the right foot to complete one rep. Continue alternating feet with a jump in between each switch, all the while remaining light on the toes for additional agility.

Repeat at your own pace for 30 seconds.

Jump Lunges“workout

(Damon Dahlen/Huffington Post)

Step 1: Stepping into an open space, keep your feet hip-width apart as you find a comfortable lunge position. Step the right foot back and sink the hips down so that both legs form right angles, the left knee is behind the left toe, and the core is engaged for balance.
Step 2: Spring out of the lunge position and into the air, scissoring the feet so that when you land softly, the right leg is in front of you and the left leg is behind you. Sink into another lunge.
Step 3: Jump again and switch sides again to complete on rep. Continue alternating lunges with the jumping transition, maintaining proper lunge form to protect those knees.

Repeat at your own pace for 30 seconds.

Star Jumps“workout

(Damon Dahlen/Huffington Post)

Step 1. Stand with your feet together. Lower into a crouching position with your hands either in front of your toes or beside your feet. Feel free to lift onto the toes if keeping the feet flat on the floor feels uncomfortable.
Step 2: With one big burst of energy, push off both hands and feet to jump into the air as high as you can. Once airborne, reach both arms and legs out diagonally to form a star shape with your body. Engage your core to keep your body straight and controlled while in the air.
Step 3: Bring all limbs back to center as you land, returning to the crouched starting position. That’s one rep.

Repeat at your own pace for 30 seconds.

Jumping Jack Push Press“workout

(Damon Dahlen/Huffington Post)

Step 1: Grab a weighted fitness ball and stand with the feet together and the arms holding the ball in a relaxed fashion near your chest.
Step 2: Jump your feet out wide beyond hip-width as you simultaneously thrust the ball directly in front of your chest. Jump the feet back to the narrow starting position as your bring the ball back in toward your chest.
Step 3: Jump your feet out wide beyond hip-width again, but this time as you do so, thrust the ball overhead using the the strength of your shoulders. Jump the feet back to the narrow starting position as you bring the ball down and toward your chest again. That’s one rep. Continuing alternating between the two arm positions as you jump.

Via huffingtonpost.com

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