The seasons are changing. Now when I get up for my workout it’s still dark out.  It can be a little harder to get going without the bright shiny sun to great you. These are the days when you want to stay in bed just a little bit longer.

Burn Fat with Plyometrics
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image by bingbing

I get to sleep just a bit later when I can workout at home. No travel time means 15-20 minutes more sleep and maybe not getting up before the sun.

That’s why I like plyometrics; plyo for short.  I can get a great high energy workout at home in short period of time, which means I don’t have to get up quite as early.

If you are not familiar with plyometrics, it is defined as:

….a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities.

While I don’t play a sport, I love plyometrics. The fast part increases my heart rate for an efficient cardio workout and the powerful movements challenge my muscles in a different way than weights. Because of the interval training nature of plyometrics, they are also an outstanding fat burner.

If you’ve been at it for awhile and are ready for a new challenge try adding plyometrics to your routine. Here are my 3 favorite plyo moves:

  • Jump squats: Just like it sounds, assume a squat position. Lower down and then spring up and jump as high as you can. Land solidly on both feet and repeat.
  • Box Jumps: Stand in front of an aerobic step or bench. With both feet jump up and land on top of the bench or step. Step down and repeat.
  • In and Out Squat Jump: Stand with both feet together and assume a squat position.  In the squat position, jump feet out into a wide stance. Immediately jump back to feet together while still in a squat position.  Repeat.

Put these moves together along with pushups, mountain climbers and sprints for a great full body workout. Or use one of them at the end of a leg workout to exhaust the muscles.

Who else is a plyo fan? What’s your favorite move?

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