Plyometric exercises help you break a sweat and burn fat

Also known as ‘plyos’ or even as ‘jump training’, plyometric exercises work your muscles hard , increase your strength and boost your energy. These amazing plyos are extremely good because they add to your regular workout routine and make your heart rate up. In addition, this jump training will make your muscles burn and your heart race by focusing not just on your legs, but on your upper body as well, including back, arms, and core.


 Bench sprints 

This exercise will strengthen your quads

Place one foot on a platform or a bench, place your heel right at the edge of the platform, place your other foot on the floor. Push yourself off of the platform with your foot on it. Land onto the ground with both feet, now do the same with the opposite foot. Switch feet every time.

Box jumps

This exercise make you sweat it out and tone your glutes

Stand on the platform with your knees slightly bent. Make sure your feet are shoulder width apart. Get down into a squat and jump up and land on the platform. Once you land go back into a squat and step off the platform.

Squat jumps

This exercise will work your quads and glutes.

Stand in the same start position as a squat. First do a regular squat, later engage your core and jump up. When you land, lower your body and return it to the squat position again.

Box skips

This exercise will strengthen and tone your hamstrings

Grab a couple of platforms or boxes and place them 8 feet apart in a line. Place one foot a little in front of the other, push yourself off the ground with your back leg and land on the first box with both feet. Then jump onto the floor in between box 1 and box 2.

Clap pushups 

You can perform two different ways either on the floor like you would a normal push up or starting out on a box which will tighten your core and arm strength.

Begin by getting into a good push up position. Go down like you would a regular push up and push yourself up off the ground and clap, go back to the starting position.


One-legged jumps
This exercise will do wonders for your legs. Raising one leg off the ground, jump forward with the other leg. Keeping a running action going, pumping your arms, and emphasize picking up the knee — and then switch legs.


Box toe-taps
This exercise will strengthen your legs and tighten your core.


Start out with your right foot on top of the box or platform, knee bent, and your other leg in a normal standing position. Have the ball of your foot lightly touching the platform, jump up and then switch feet, bringing your left leg up to the starting position. Keep switching back and forth between legs.


Alternative Lunges

To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

Burpee pullups
Start out standing under a bar, legs shoulder width apart, and then lean down and place your hands on the floor. Kick your feet back, bending at the elbows so you’re doing a pushup. Jump your feet back under your hips and stand up, and then jump into the air, bringing your hands over your head, and grab the bar. Do a pullup, descend back down and repeat.


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