8 Best Plyometric Exercises To Burn Calories
Plyometric workouts involve fast, powerful movements and are an effective exercise for losing weight and increasing lean muscle mass.
Plyometrics, also called jump training, is a high-impact workout that increases muscle strength and improves the power of your movements. High intensity exercises such as calisthenics and plyometrics are extremely common in circuit training that increases strength, speed and muscle power.
Plyometrics, A fitness program that revolves around jump training exercises. A lot more fun and twice as effective, the workout involves pushing your muscles to expand and contract in short intervals. This helps improve speed and endurance, and the results are so impressive, that Plyometrics is now largely practiced by athletes and martial arts practitioners around the world.
Plyometric Exercises for Weight Loss:
Some of the most effective plyometric exercises are as follows:
Squat jumps not only burn fat, but also strengthen the muscles of the thighs, glutes and abs. They don’t require any equipment or much space, making them an ideal plyometric exercise. Start standing with feet shoulder-width apart. Perform a basic squat by bending the knees and shifting the hips back as if you were sitting down. Straighten the arms and hold them down by your sides. Simultaneously jump and swing your arms up. Land on both feet and repeat for 30 seconds. Rest for 30 seconds before doing a new set or moving to another Plyometric exercise.
Although double jumps are a bit complicated, yet its effectiveness in burning calories makes it an ideal exercise for weight loss. It targets the stubborn and difficult to lose flab of the tummy and helps in toning the hips and legs.
Split Squat Jumps
Split squat jumps are a moderate-intensity exercise. Stand in a lunge with your right foot forward. Your left leg should be bent slightly and your torso should be straight and tall. Dip down to the ground until your left thigh is parallel to the ground. Do not allow the left knee to touch the ground. Keep your elbows near your sides and allow your arms to swing slightly. Explode into the air, switching your legs at the height of your jump. As you land, dip down and then explode back into the air.
Scissor jumps are one of the most effective core strength building exercises that help in improving the power of the most important muscles of the body. It helps in toning the abdomen and giving you a lean look by reducing inches from the entire body.
Single Legged Bounding
Raise one leg off the ground and jump forward with the other leg. Maintain a running action so your arms should be pumping, and you should attempt not to drag a heavy leg in midair, but rather to emphasize picking the knee up.
Depth jumps are high intensity. Start with a 12-inch box. As you get better, you can increase the height of the box, but do not exceed 42 inches. Stand on the box with your feet shoulder-width apart. Your toes should be near the edge of the step. Step off the edge, landing on two feet and immediately jumping into the air. Make sure your jump is vertical and your arms reach up in the air. Climb back up the box and repeat.
Straddle jump is much like box jumps and helps in improving speed and strength of leg muscles. It works out the inner thighs, hip flexors and calf muscles. It also helps in building lean muscle tissues and burning fat in an effective manner.
The box jump is more effective than leg presses and leg extensions in working out the leg muscles. It not only tones the muscles of the lower body, but also helps in shaping the muscles of the upper body. It helps to boost the metabolism and speed up fat burning thus promoting weight loss.
Benefits of Doing Plyometric Exercises
Plyometrics fitness helps build stamina and burn calories, in turn lowering body weight. Bonus benefits include an improved cardiovascular system, increase in muscle strength and agility, and reducing risk of injury by protecting your joints.