This Explosive Plyometrics Workout Crushes Calories In 15 Minutes

by admin /
woman doing plyometrics workout

This explosive plyometrics workout is a form of power training, a type of exercise that applies maximum force by combining strength with speed. It’s a useful, tried-and-true modality that trains you to produce bursts of power even when you’re fatigued. Your heart rate will spike for short, but highly intense periods, revving your metabolism. And, it builds functional, strong muscle.  

Benefits Of Power Training 

Power training is increasingly seen as being just as important as strength training. Per Harvard Medical School, power training is essential because it helps mitigate the decrease of muscle power with age. Plus, since all movements are supported by the core, power moves add to a stronger core, which in turn improves balance. 

Plyometrics, a kind of power training, involves speed and agility, which can help improve bone density among women, reduce injury risk and even support menopause through creating better metabolic health. 

Do This Explosive Plyometrics Workout 

Focus on speed, but don’t lose form. As you get fitter, you can incorporate these moves into strength workouts for an extra fat-zapping boost. Do these moves, from Roark Gyms’ founder James White, three to four times a week. 

Do: three sets, 10 reps each 

Rest: One minute between sets.

You’ll need: A box or step

The Moves

Broad Jumps

  1. Starting in a squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings while extending your arms behind you.
  2. In one movement, drive from your core and hips, throwing your arms forward, jumping as far forward as you can.
  3. Be sure to land in a solid position at the bottom of your squat.

Tuck Jump

  1. Starting in your squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings, while extending your arms behind you.
  2. In one movement, drive from your core and hips, throwing your arms upward, while bringing your knees as close to your chest as possible. Be sure to land in a solid position at the bottom of your squat.

Box Jump

  1. Start with your feet hip-width apart. Squat down into a quarter squat, ensuring your shins stay vertical and that tension is built up in your hamstrings.
  2. Drive your hips upwards. Aim to land right in the middle of the step in a strong quarter squat position. Stand upright.
  3. Step backwards off the step. As soon as both feet are on the ground, repeat the movement.

Burpee

  1. Start by standing upright with shoulders in line with your hips.
  2. Squat down, place your hands on the ground and jump your feet back into the top of a push-up position. 
  3. Jump your feet in towards your hands again, landing in a solid half squat.
  4. From this position, jump up as high as possible, clapping your hands above your head.
  5. Make it harder: Do a push-up before jumping your feet back in towards your hands.

Watch the full workout video here:

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Gym Equipment by REBEL Elite Fitness

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