Plyometric, jump training or plyos are exercises that involve jumping and high-intensity training. They exert maximum force in short periods. They burn many calories and improve speed, strength, and explosiveness.
If you’ve never done a plyo workout before, this may be the most rewarding workout you’ve ever done. It will challenge your strength, endurance, and speed.
Unfortunately, this plyo workout may not be ideal for people with severe knee or back pain. If that’s you, do a low-impact workout.
Whenever you’re doing exercises that involve jumping, land on the ball of your feet to reduce the impact on your joints.
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Watch the demonstrations and read the instructions below the video to learn how to perform the exercises properly.
Plyo Workout to Burn Fat and Build Muscle
Here’s a breakdown of the plyo workout to burn fat and build muscle:
High Kicks – 20 Seconds
Sprinting in Place – 30 Seconds
Rest 10 Seconds
Cross Jump Rotations – 60 Seconds
Rest 20 Seconds
Plank Jump Ins – 30 Seconds
Squat to Lunge – 30 Seconds
Rest 20 Seconds
Hand Walkouts with Knee Tucks – 60 Seconds
Rest 20 Seconds
In and Out Jump Squats – 25 Seconds
Rest 10 Seconds
Jump Squats – 25 Seconds
Rest 20 Seconds
Reverse Lunges to High Knee – 40 Seconds (20 Seconds Each Side)
Rest 20 Seconds
Basketball Shots – 60 Seconds (30 Seconds Each Side)
High Kicks
High kicks loosen your hamstrings and improve your balance. Keep the leg straight and kick as high as possible.
Feel free to wear ankle weights to make this exercise more challenging.
Sprinting in Place
This exercise will challenge your cardiovascular endurance and get the blood flowing through your entire body.
Most importantly, it will activate every single muscle in your body. Just look at sprinters if you need proof that sprinting is effective for building muscle.
Cross Jump Rotations
This exercise is less challenging than sprinting in place and that’s why you’ll have to do it for longer.
It will build your calf muscles and strengthen your core. Remember to keep your abs tight while doing this exercise.
Plank Jump Ins
Plank jump-ins are quite challenging but they’re worth it. This exercise targets your arms, triceps, shoulders, abs, and leg muscles.
Tighten your glutes every time you kick your feet back to prevent your hips from sinking.
Squat to Lunge
I love this exercise. It combines two of the most effective lower body exercises. Be careful when doing the lunges. Control your motion to prevent the rear knee from hitting the floor.
Hand Walkouts with Knee Tucks
Do this exercise regularly if you want to increase your upper body strength fast. It targets your triceps, shoulders, abs, and leg muscles.
Avoid sinking your hips while doing the hand walkouts since it’ll strain your lower back. You’re better off keeping your hips slightly elevated.
In and Out Jump Squats
You’ll love this exercise, it targets your quads, calves, hamstrings, glutes, and the core. Jump as high as possible in each rep.
Unlike regular jump squats, this exercise will improve your coordination.
Jump Squats
Jump squats target all the muscles mentioned above. Do this exercise as fast as possible and try to complete as many reps as possible in 25 seconds.
Reverse Lunges to High Knee
Reverse lunges to high knees strengthen your lower body, improve balance, and stretch your hamstrings.
Lift your knee as high as possible in each rep. Feel free to add a jump as you do the high knee.
Basketball Shots
This fun exercise will help you burn many calories while strengthening every muscle in your entire body. Jump as high as possible in each rep. And keep your back straight when bending.
You can destroy all the stubborn fat and build an amazing body using short workouts like this one. But don’t do the same workout repeatedly.
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