9 plyometric exercises to burn fat
- Plie Squat Jump
This exercise tones your abs and legs. Squat down with your legs shoulder-width apart and your hands clasped in front of your chest. Now jump up and tap your heels before landing. Try to reach the maximum height. Repeating this for 30 to 4 seconds will be sufficient.
- Double jump
Start with a squat with your legs one foot apart. Jump and land in a lunge position with your right leg forward. Jump up again and land back in the original squat position. Repeat this with the left leg to complete one rep. 45 minutes of this workout is enough to tone your abs, legs, and hips.
- Arise
Lie on the floor on your stomach, with your palms next to your chest and your toes turned inward. Do an upward bend so that you quickly place your left foot between your hands and squat down. Now do it in reverse motion. This exercise works on most parts of your body; shoulders, triceps, abs, goals and legs, making this a complete exercise.
- Plank-Straddle Hop
Get into a plank position with your feet one foot apart. Extend your legs in a jump to form a V, then return to a plank position with your feet one foot apart. Do this for 30 to 45 seconds. You can also do 30 second reps. It works on the abdominals and the lower part of the abdomen.
- Plyometric pushups
They are like your standard push-ups, except that you have to get up off the ground until your hands completely leave it. Try to reach maximum height and land with your palms again. It is advisable not to clap while you are not on the ground, as it can hurt you, especially if you are a beginner.
- Box jumps
This is probably something you did as a kid. Find a box and consider its strength and height. To perform a box jump, get into the squat position and jump to land on the box and back to the ground. Repeat this in series for the best effect.
- Wide jumps
The wide jump is a strength builder and works on the quadriceps and glutes. Squat first with your feet shoulder-width apart. Jump with all the energy of your body. Land on the ground and repeat until you are exhausted. You can also do this in groups of 20.
- Skater jumps
Skater Jumps improve the quads and glutes and increase lateral strength. Start with a squat. Make sure your legs are closed and most of your weight is on your right leg. Push your right leg in the opposite direction and land gently on the left leg behind it. Repeat this with your left leg complete one rep.
- Side lunge
The side lunge is a fundamental exercise, but it is great for building strength and toning the hips, abs, and legs. This is the best exercise to give you maximum sweating without any risk of injury. It’s difficult to get into the correct posture, so make sure you do the correct lunge.