Also known as jump training, plyometrics is defined by moves that are explosive and powerful, designed to help you increase lean muscle. This plyometric workout can be done as a circuit and is a fantastic combination of cardio and strength that is sure to burn fat and get you toned. Complete the circuit 2-3 times with 15-20 reps per exercise. Depending on your current fitness level and the total amount of circuits completed, this workout can burn 450-600 calories.
Speed Skater
Intensity | **
Stand with your feet shoulder-width apart. Hop to the right about two feet, landing on your right foot. Hop sideways back to the left, landing softly on the left leg. Add the arms by reaching the opposite arm toward the landing leg.
Benefit | This works on your lateral movement and agility. Tones the hips, thighs, and butt.
Burpee
Intensity | ****
Start with your feet shoulder-width apart, squat down so you can put your hands on the floor just in front of your feet. Jump your feet back into a push-up position. Then jump your feet back in under your body and jump straight up into the air with your arms overhead.
Benefit | This is a total-body exercise and is sure to pump up your heart rate.
Box Jump
Intensity | ****
Set up a workout box to the appropriate height. Stand in front of your box with your hands at your sides and your feet about shoulder-width apart. Bend your knees and jump onto the box, landing in a squat position. Hold the squat for one second and then jump back down.
Benefit | Box jumps tone the legs and increase calorie burn.
Mountain Climber
Intensity | ***
Come into a push-up position. Keep your abs tight to drive one leg forward to your chest, keeping the knee bent and your foot on the floor. The other leg will be straight back. Alternate the legs so you have the opposite leg bent forward and the other straight back.
Benefit | This will work the abs, legs, and shoulders while increasing heart rate.
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