Plyometric Training: 8 Moves to Add to Your Workout

So, you’re up to date and know that strength training should be a part of your routine to keep your body looking toned and fit. However, you’re always feeling conflicted. People saying you should do cardio to lose fat, or telling you not to do as much cardio or you’ll lose muscle. Sometimes it’s hard to know what to do when there’s so much conflicting information. Where does one even begin?

While we think you should do what you love, whether it be long distance running, powerlifting, weightlifting, yoga, etc, we’re also here to offer you a new powerful technique in training.Why not incorporate both cardio and strength training into the same workout? No, we’re not telling you to hop on the treadmill in the middle of those squats of yours. However, you should try plyometric training. Plyometric training involves getting your heart rate up using your own body weight and by staying in (basically) one place. Don’t be fooled though, just because you’re not sprinting on a treadmill does not mean you won’t break a sweat or be torching fat.

Try these moves in between your strength training routine for ultimate fat burn. Why build all that beautiful muscle if you’re not gonna show it? If you’ve got it, flaunt it.

1. Jumping Jacks

The jumping jack is tried and true. Try supersetting 1 minute of jumping jacks after every strength focused move you do. Not only will jacks get your heart rate up but is also said to be great for your outer and inner thighs. Talk about multitasking.

2. Burpees

Nobody said you would enjoy these moves… It’s true, not everyone enjoys burpees. As a matter of fact, many people prefer to leave these out of their routine, but by adding 10-15 of these after every set you may be burning up to twice the calories! Plus, this is a great full body move, working you from head to toe.

3. Jump Squat

The jump squat should added on every girl’s list of top 5 moves. Want dream gams? Get ready to jump squat your heart out. 30 seconds of this after every move might leave you sore tomorrow but we cannot say it won’t be worth it.

4. Box Jumps

Box jumps are a staple of plyometric training. Crossfitters love a box jump. That being said, feel free to use a low step such as the one pictured above. There’s no need to show off and get injured, this will do just fine. Adding 15 of these after every set is enough to get started. Plus, who knows, maybe one day you’ll graduate to the higher step! This is also a great full body move. Try adding a deep squat once you’ve landed for more leg work.

5. Jump Lunge

Another great leg move, the alternating jump luge is harder than it looks. Give it a try by adding 20 of these after every set.

6. Skaters

The skater is a little hard to get the hang of but a great way to break free from the regular jumping jack. Add 45 seconds to a minute (depending on your endurance) of these after every set and you’ll be feeling stronger in no time.

7. Mountain Climbers

Mountain climbers work wonders for your legs and for your abdominal muscles. You will be surprised by how much of a workout this truly is. Not only does it work you cardiovascularly but also challenges those muscles of yours! Go ahead and superset 45 seconds of this after every other move.

8. Rapid Toe Taps

The alternating toe tap is another one of those sneaky but deadly plyo moves to try today. Working out without a step? Try using a gym bench or your living room couch to tap your foot on. The trick is to keep moving, keep jumping, and alternate foot taps consistently. Add 1 minute of this after every set.

ADVANCED: Explosive Push Ups

If you’re feeling extra strong today, try adding this move to your sets. The explosive push up! This is a push up in which you push yourself off the ground for a brief second. Feel free to add a clap there if you’re feeling really crazy. This works your core and your arms without a doubt. But, be careful! Make sure you can properly perform regular push ups first before trying to master this one.

What’s your favorite plyometric movement?