Looking for a mega-watt workout that’ll shrink your thighs, butt and belly all at once? Look no further! Plyometrics uses quick jumps to tone muscles, increase metabolism and strengthen the nervous system. Here’s a guide to get started…
Plyo-what? Do you know the high-impact workout called plyometrics?
Eastern Europeans developed it to help train Olympic athletes in the 1960s. Today, plyometrics helps beginning fitness enthusiasts rev up their metabolism and burn lots of calories in a short time.
A word of caution: Plyometrics can be tough on the joints, especially for obese or older people. Check with your doctor before beginning this exercise program.
Plyo-what? Do you know the high-impact workout called plyometrics?
Eastern Europeans developed it to help train Olympic athletes in the 1960s. Today, plyometrics helps beginning fitness enthusiasts rev up their metabolism and burn lots of calories in a short time.
A word of caution: Plyometrics can be tough on the joints, especially for obese or older people. Check with your doctor before beginning this exercise program.
Here are some tips for performing plyometrics:
Before you start, stretch for 10 to 15 minutes to help loosen muscles and joints.
Start slow, then increase the speed between jumps as you become more comfortable with the exercises.
Use your arms for balance.
Always land with knees bent (not locked) to “cushion” the joints on impact.
Ready to start? Try these five basic plyometric exercises and the short “learning” workout that combines the five. If these moves are easy, then challenge yourself with the final move: a rapid 10-minute fat-burning workout.
The movements are intense and performed quickly, but they’re a lot of fun!
Ready to start? Try these five basic plyometric exercises and the short “learning” workout that combines the five. If these moves are easy, then challenge yourself with the final move: a rapid 10-minute fat-burning workout.
The movements are intense and performed quickly, but they’re a lot of fun!
Squat Jumps
This move combines a squat with a jump.
Step 1: Bend into a slight squat and place your arms straight and parallel to the floor.
Step 2: In one quick motion, jump into the air, then land with knees bent in a slight squat.
Step 3: Repeat.
This move combines a squat with a jump.
Step 1: Bend into a slight squat and place your arms straight and parallel to the floor.
Step 2: In one quick motion, jump into the air, then land with knees bent in a slight squat.
Step 3: Repeat.
Lateral Jumps
In this exercise, you jump from side to side over an object. Start by using a line on the floor or some tape, then increase the difficulty (over time) by switching to a higher object, such as a small aerobics step.
Step 1: Stand on one side of the object and bend into a slight squat.
Step 2: In one quick motion, jump over the object sideways and land with knees bent in a slight squat.
Step 3: Then jump to the other side.
In this exercise, you jump from side to side over an object. Start by using a line on the floor or some tape, then increase the difficulty (over time) by switching to a higher object, such as a small aerobics step.
Step 1: Stand on one side of the object and bend into a slight squat.
Step 2: In one quick motion, jump over the object sideways and land with knees bent in a slight squat.
Step 3: Then jump to the other side.
Front Jumps
This exercise is like the lateral jump, but you jump from front to back, not side to side.
Step 1: Stand behind the object and bend into a slight squat.
Step 2: In one quick motion, jump over the object and land with knees bent in a slight squat. Note: For balance, keep arms in front of you, parallel to the floor.
Step 3: Then jump from front to back.
This exercise is like the lateral jump, but you jump from front to back, not side to side.
Step 1: Stand behind the object and bend into a slight squat.
Step 2: In one quick motion, jump over the object and land with knees bent in a slight squat. Note: For balance, keep arms in front of you, parallel to the floor.
Step 3: Then jump from front to back.
Alternating Lunges
Step 1: Stand with your right leg forward and left leg back. (Rest hands on your hips.) Bend into a slight lunge.
Step 2: In one quick motion, jump and switch your feet while in the air. Land with knees bent in a slight lunge, with your left foot forward and right foot back.
Step 3: Repeat, alternating foot position with each jump.
Step 1: Stand with your right leg forward and left leg back. (Rest hands on your hips.) Bend into a slight lunge.
Step 2: In one quick motion, jump and switch your feet while in the air. Land with knees bent in a slight lunge, with your left foot forward and right foot back.
Step 3: Repeat, alternating foot position with each jump.
Single-Leg Hop
This exercise is a harder version of the jump squat because you use only one leg.
Step 1: Stand on one leg, with your arms out for balance, and bend into a slight squat.
Step 2: In one quick motion, jump into the air, then land on the same foot with your knee bent slightly.
Step 3: Regain balance and repeat.
This exercise is a harder version of the jump squat because you use only one leg.
Step 1: Stand on one leg, with your arms out for balance, and bend into a slight squat.
Step 2: In one quick motion, jump into the air, then land on the same foot with your knee bent slightly.
Step 3: Regain balance and repeat.
Now that you know the basic moves, combine them for a sweat-pumping workout!
For beginners:Try this short “learning” workout.
The Learning Workout
Single-Leg Hop – 4 repetitions (4 reps on each leg)
Alternating Lunges – 6 repetitions
Front Jumps – 6 repetitions
Lateral Jumps – 6 repetitions
Squat Jumps – 6 repetitions
Remember: Rest between each exercise.
More advanced: Once you’ve mastered the beginner drills, try this fat-burning routine!
10-minute Plyometric Cardio Workout15 seconds (each leg) of Single-Leg Hop
30 seconds of rest
30 seconds of Alternating Lunges
30 seconds of rest
30 seconds of Front Jumps
30 seconds of rest
30 seconds of Lateral Jumps
30 seconds of rest
30 seconds of Squat Jumps
Rest for 1 minute
Repeat one time
Congratulations – you’re finished! Keep these up, and you’ll feel – and see – results in no time!
Joel Marion
Plyometric exercises use a lot of power so burn a great deal of calories but can damage joints easily. To minimise impact for jumping don't jump too high or too far and land on a softer surface such as grass. Also, make sure you are reasonably fit.
For beginners:Try this short “learning” workout.
The Learning Workout
Single-Leg Hop – 4 repetitions (4 reps on each leg)
Alternating Lunges – 6 repetitions
Front Jumps – 6 repetitions
Lateral Jumps – 6 repetitions
Squat Jumps – 6 repetitions
Remember: Rest between each exercise.
More advanced: Once you’ve mastered the beginner drills, try this fat-burning routine!
10-minute Plyometric Cardio Workout15 seconds (each leg) of Single-Leg Hop
30 seconds of rest
30 seconds of Alternating Lunges
30 seconds of rest
30 seconds of Front Jumps
30 seconds of rest
30 seconds of Lateral Jumps
30 seconds of rest
30 seconds of Squat Jumps
Rest for 1 minute
Repeat one time
Congratulations – you’re finished! Keep these up, and you’ll feel – and see – results in no time!
Joel Marion
Plyometric exercises use a lot of power so burn a great deal of calories but can damage joints easily. To minimise impact for jumping don't jump too high or too far and land on a softer surface such as grass. Also, make sure you are reasonably fit.
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