Plyometric Workout – Fast Solution for Efficient Fat Loss

The main point of plyometric exercise to perform high intensity exercises that will increase your heart rate, make the majority of the muscle groups work, and burn a high number of calories. These exercises are of high energy, so they represent a great way to jumpstart your day.

Plie Jump Squat

Plie jump squat

In order to perform this exercise you will have to stand with your feet wider than shoulder width apart. Lower yourself into a deep squat and clasp your hands in front of your chest. Jump up in the air while tapping the heels in the air and land with soft knees. Repeat the exercise.

One Legged Dead Lift

One legged dead lift

Stand on your left leg with the right one extended to the back, arms raised to the sides with the elbows slightly bent. Hinge forward so that your right leg, back and head form a straight line. Reverse the motion, switching legs with a jump in the middle. Land softly and repeat.

Double Jump

Double jump

Start with your feet hip width apart and hold your arms by your sides. Lower yourself into a squat and bring your hands in front of you. Jump as high as possible and bring the left leg to the front upon landing. Jump again and land in a squat position. Repeat the exercise for 45 seconds.

Lateral Lunge

Lateral lunge

Step out with the left leg bending the left knee and keeping the other leg straight. Hinge forward and touch the floor with your right hand between your legs while keeping the left hand on your thigh. Push off your heel and shuffle two times so that your right knee will be bent. Touch the floor again and shuffle back.



Lie on your belly with the hands near your chest. Perform and push-up and use your momentum to jump with the right leg between the arms, performing a plié squat. Reverse the motion to get back into the starting position. Continue the exercise for 45 seconds.

Plank Straddle Hop

Plank straddle hop

Begin with the plank position with the palms on the floor, elbows under the shoulders. Hop with the feet into a V and then hop back into the starting position. Reverse the motion, getting back on the floor again.

The best thing about plyometric exercises is that you don’t need any special equipment, just the weight of your own body. This way you can perform the exercises anytime, anywhere.