10-Minute Plyometric Workout To Burn Calories Fast

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A plyometric workout will definitely boost your exercises routine. Not to mention, it is everyone’s favorite right now. Mostly because it is fast and highly effective. Therefore, you could definitely benefit from it. What exactly makes a plyometric workout so effective? Well, it consists of explosive, dynamic and quite fast exercises you need to perform in 10 minutes. Thus, this plyometric workout is perfect if you don’t have too much time on your hands. However, because it is fast and dynamic, it will also help you burn the calories fast. Moreover, you will also improve your speed, power, and your endurance. Lastly, you can easily perform a plyometric workout right at home. What more could you ask of this workout? Check it out below.

This is a 10-minute plyometric workout that works like that: you will do 10 reps of each exercise and then you will repeat all of them in the amount of time of 10 minutes. You will definitely crush it, try it right away and see the fast results!

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1. Jumping Lunges

Image Credits: Women’s Health

Start standing with your feet hip-width apart.
Then, bend your knees.
Be ready to jump up into the air.
Thus, bring your right leg forward.
Your left leg will go back.
Hence, you will land in a lunge position.
When you land, jump back up into the air and switch legs midair.
This is when you will land with the opposite leg forward.
Make sure you keep your chest up throughout the exercise.

2. Burpees

Image Credits: Oxygen Magazine

Start with your feet hip-width apart.
Then, drop your hands down to the floor.
Next, jump your feet back so that you’re in a high plank position.
Then, start lowering your entire body to the floor.
Next step will be to quickly press your whole body off the floor.
Then, jump your feet forward and jumping up.

3. Single-Leg Deadlift Hop Exercise

Image Credits: Redefining Strength

Start with your feet hip-width apart.
Then, lift your left leg and extend it behind you.
While you do this, tilt forward with your chest.
Next, bring your chest back up, as you lower your left leg.
Now, pass it through your center to bring it in front of you.
Your left knee should be bent.
While you are in this position, hop up.
That way, your right foot leaves the floor.
Lastly, repeat this on the same side for 5 reps then switch to the other leg for more 5 reps.

4. Froggers

Image Credits: Popsugar

Start in high plank position.
Your feet should be hip-width apart.
Then, your shoulders should be stacked directly over your wrists.
Next, hop your feet forward in a wide position.
Then, drop your hips towards the floor.
Make sure you keep your balance while lifting your hands off the floor.
Then jump your feet back to start position.

5. Sumo Jump Squats

Image Credits: 9Coach – Nine

Start with your feet wider than your hips at 45-degree.
Then, start lowering down into a squat position.
Next step would be to jump up into the air as high as you can.
While jumping, make sure you straighten out your legs.
Then, land back on the floor and return back to the sumo squat position.

6. Plank Jacks

Image Credits: Shape Magazine

Start in a forearm plank.
Your feet should be hip-width apart and your shoulders should be stacked over your wrists.
Make sure you keep your core engaged.
Then, jump your feet in together and back out like jumping jacks.

7. Plyo Push-Ups

Image Credits: Oxygen Magazine

The starting position is a high plank position.
Begin bending your arms.
Next, lower your chest to the floor.
Then, while pressing yourself back up, add an explosive push off the floor.
You will do this by bringing your hands off the floor, then land back on the floor with soft elbows.

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