The Best Plyometric Exercises for Weight Loss

Weight loss can feel like a mission impossible! You may be pretty close to calling it quits if you have tried every strategy under the sun. There’s one activity that you might have overlooked though. If you haven’t heard of plyometric exercises yet, you’re in for a treat. These dynamic and explosive moves could be just what you need to get your fitness into shape and boost. Let’s glimpse the truth.

What Are Plyometric Exercises & Why Do Celebrities Love Them?

More than just a mere celebrity fad, plyometric exercises could be the secret to unlocking the next level in your fitness. Before we take a deeper look at the benefits of this activity and how to get started, you might want a simple plyometrics definition. This type of workout is sometimes called “plyos” or “jump training”. In short, the exercises require you to exert a massive amount of force in one burst.

So, what exercises are plyometric? Well, they’re often motions for jumping but that’s not always the case. The box jumps, ice skater moves, and spider jumps are some of the most common exercises that this regime includes. All of these require a high level of force from your muscles and are finished in short and sharp movements.

The workout rose to fame as it became more and more popular with celebrities. The reason that so many stars love this form of activity is that it achieves a lot in a short period. What’s more, since the moves take up a load of energy, you can be sure to burn a whole load of calories doing one of these routines.

Major Benefits of a Plyometrics Workout

Whether you’re looking to lose some weight or just reinforce your muscles, plyometric exercises might be the way forward. There are literally tons of incredible benefits that are specifically correlated with this particular form of training programme. Let’s look at some of the science-based advantages that you might encounter when you start with these moves.

1. Burn body fat fast

Looking for a way to slim down and get into the best possible shape? You may just have found it. Research published in the National Institutes of Health found that combining strength training with plyometric exercises could help to burn fat. After a 12-week program combining these two activities, the participants saw a significant change in their bodies. In particular, researchers found that participants’ body fat mass decreased.

What’s more, you increase the strength of your muscles which will also tone them. Try these exercises for a matter of weeks, and you should find that you gain a better, more sculpted physique!

2. Help to avoid serious training injuries

One of the most exciting advantages of participating in plyometric exercises is that it helps boost the flexibility. The more versatile you are, the less likely that you will be damaging yourself as you work out. It stands to reason that the chances of you succumbing to injuries are low when you start developing your strength, precision and health.

What’s more, there’s a body of research to back-up this notion. For instance, one study from the Methodist Hospital in Houston found that learning how to jump correctly, through plyometric workouts, could help lower people’s risk of knee injury. Practicing these concise exercises could be the key to fewer issues in the future.

3. Boost your strength and agility levels

Want to feel super strong and agile? One scientific review suggests taking part in 4-16 weeks of plyometric workout routines could help to improve your overall fitness immensely. In particular, the researchers highlighted that these exercises improved agility and strength among participants. If you’re looking for a way to condition your body and shed some pounds as well, adopting this method of training is definitely one way you could go.

Start Plyometric Training With These 3 Moves

Research suggests, as we’ve already covered, that jumping plyometric exercises can help prevent future serious knee injuries. That’s not the only reason you should include these moves in your daily plyometric training, though. Through movement requires completion of a whole load of energy. That means you’ll be burning some serious calories when you begin to practice them. Let’s take a look at three to get you moving.

Box Jumps

Plyometric exercises don’t come much easier than the standard box jump. Repeating this forceful and energetic move means that you raise your heart rate while improving your lower body strength. Here’s everything you need to know about how to do it.

• Targeted muscles: Quads and core
• Repetitions: 2 sets (30 reps per set)
• Time: 5 minutes

How to do it

You’ll need a box of plyos before you start. Stand with your feet apart facing the cage, and your legs bent slightly. Crouch first down and use the motion to lift off the ground to simultaneously leap upward and forward. Landing on box. Then, spring back and land in your starting spot. Repeat the action thirty times a package.

Pro Tip: There are many different sizes when it comes to plyo boxes. The one you choose will ultimately depend on your skill level. When you first get started, you will likely need quite a low box. However, as you improve, it could be worth trying the same exercise with larger (i.e. taller!) boxes instead. As always, you need to work to your own level.

Squat Jumps

Ready to get your heart racing? The chances are that you’ve seen this next jumping plyometric move before. You may have even tried it. Squat jumps are just what they say on the tin. These moves combine both squats and jumps to create one synchronized movement that packs some real power.

• Targeted muscles: Quads and core
• Repetitions: 2 sets (30 reps per set)
• Time: 5 minutes

How to do it

Start by descending into your squatting place. Go as low as you feel at ease with your level of skill and flexibility. First, use the muscles in your legs to leap upwards. The more effective this addition to your plyometric workout would be, the higher you manage to climb. Return to initial squat posture as you land back on the table. That movement should be repeated 30 times per set.

Pro Tip: Getting your form right is massively important when you’re performing these exercises. You should make sure that your legs stay strong yet limber throughout the movement. It’s also important to ensure that your chest faces upward and is straight when you’re jumping (you don’t want to bend over while doing this move!).

Depth Jumps

Depth jumps are slightly more advanced than the other jumping plyometric exercises we’ve covered here. With that in mind, it may help to spend some time focusing on the other two before you decide to finally approach these ones. The exercise will work your core while helping improve your lower body strength. Spoiler: It’s a real killer! 

• Targeted muscles: Quads and core
• Repetitions: 3 sets (10 reps per set)
• Time: 4 minutes

How to do it

Start by standing on the small ploy box. Put one foot forward and drop off the box. Ideally, you should make sure that both feet land at the same time. When you’re down on the floor, quickly bend your knees and jump directly upward as high as you can.

Spend the least amount of time possible on the floor. The key is to move from box to box as swiftly and smoothly as you can. The moment your feet touch the floor, you should already be pushing upward into the jump. It will take a little practice to get this right, but you absolutely need to keep working at it.

Pro Tip: To take things up a notch, you will need two different types of plyo boxes. You should have a small one and a medium one. Line them up so that there is a gap between the two. The moment you hit the ground, jump upward onto the larger box. Follow more or less the same movement but with one small change.

You will need to use extra core strength to pull this off properly. When you get it right, though, it will really pay off. You can then return to the original box or simply turn around to repeat the same action once more.

The 10 Best Beginner Plyometric Exercises for Weight Loss

Wondering how to design the ultimate plyometric workout routine to burn some fat? You’ve come to the right place. The awesome thing about these types of moves is that they require you to put in some real force, so you may notice after a while you start to lose weight. You’ll also be giving your muscles an effective workout session too. Combine those two things and you can be certain that plyometric exercises will help you lose weight. Here are ten moves to try!

1. Leg Bounding

Bounding is one of the staples of any plyometric workout, and for good reason. This type of movement helps to increase your coordination levels while also giving our muscles a deep, strengthening workout. It’s energetic and fast-paced. You might even say that it’s one of the most explosive exercises you can do, combining a swift movement with a quick blast of energy at the same time. Here’s how you can try it for yourself.

• Targeted muscles: Quads and core
• Repetitions: 2 sets (20 reps per set)
• Time: 4 minutes

How to do it

First of all, you will need to start in a jogging position. As one foot lands, you should give a quick blast of energy to push your entire body forward. Move the opposing leg into a 90-degree angle as you do so. You should bound forward and gain some height. Alternate between your legs and make sure that you use your core strength to guide you here. When you’re moving, your arms should move forward with you.

Pro Tip: The further forward you move, the better these plyometric exercises will ultimately work. At first, you might find it hard to move too far forward. Don’t worry. As you gain in power, you will find that you naturally cover more distance during this particular plyometric workout.

2. Forward Box Shuffle

Working out your own box jump? The shuffle forwards box is one of the best plyometric exercises you can understand. What’s more, this is surprisingly simple. You’ll need a fitness plyo box before you continue with that specific exercise. Your nearby gym may have one. Bear in mind that boxes come in various sizes. You should start off with a small (i.e. short box) before moving onto larger ones as you progress.

• Targeted muscles: Quads, glutes, and core
• Repetitions: 3 sets (20 reps per set)
• Time: 5 minutes

How to do it

Start by standing directly parallel to the box itself with your feet a hip-width apart. In a fluid motion, jump upward and move one foot forward to hit the top of the box. As you move down, chance legs in a shuffling motion. You will need to alternate legs and ensure that you maintain your balance and precision throughout this particular exercise. Simple. 

Pro Tip: Don’t panic when it comes to your speed! Plyometric exercises are not the same as HIIT workouts. You need to take them slow and steady when you first get started. You will find that being concise gets you a long way when it comes to the box shuffle. Take your time and make sure that you focus on each movement.

3. Plyo Push-ups 

You may already include a basic push-up as part of your fitness routine. However, to turn this staple into a set of plyometric exercises, you’re going to need to alter the way you do them. As one of the most effective upper body plyometric exercises, you should find that this one is simple to approach and straightforward. Here’s how to get it right straight away.

• Targeted muscles: Biceps, triceps, and core
• Repetitions: 2 sets (20 reps per set)
• Time: 4 minutes

How to do it

Being in the push-up position from start. Your hands should be directly behind your shoulders, and not arching your back. Bend your arms at the elbows and bear your weight to alleviate your body downwards. When you hit the push-up edge, it’s time to turn it into an exciting workout.

Then, push upward with a strong burst of energy so that your hands lift up from the ground. You will want to start with small jumps when you first begin, but as you progress, you can lift yourself higher and higher. Return to the starting position and repeat this exercise again. 

Pro Tip: When you’ve mastered the basics of these plyometric exercises, it’s time to take things to an entirely new level. To kick things up a notch, why not add a clap into the mix? This takes extra skill so don’t rush ahead to do it until you’re ready. As you lift yourself off the ground during the plyo push-up, clap your hands together quickly before you land.

4. Alternating Plyo Lunges

When you first start explosive training, you may wonder where to start. Getting your lower body fix needn’t be hard. It’s simply about adapting some of the exercises with which you’re already familiar and making them work for you. One example of this is the alternating plyo lunges. You take the basic lunge exercise (which you may well already include in your training) and give it an explosive, energetic twist.

• Targeted muscles: Quads and core
• Repetitions: 2 sets (30 reps per set)
• Time: 5 minutes

How to do it

Start with your feet a hip-width apart and your core tucked in. Keep it tight. Next, take one leg and lunge forward. Rather than simply easing into this position, you should jump forward into it. When you’re down in the lunge position, use as much energy as you can to jump back up and alternate legs. The idea is to get your muscles working and push as hard as you can off the floor with each jump.

Pro Tip: When you first get started, you might find that it’s quite difficult to jump and alternate in mid-air. Should you have that problem, there’s a super simple solution you can give a whirl. Rather than alternating, focus on one leg at a time. Try a set of 30 lunge jumps with your left leg bent and then switch to do the same on your right leg.

5. Spider Lunges

As terrifying as these plyometric exercises may sound, they are incredibly easy to get correct. The spider lungs work the lower half of your body while simultaneously focussing on your core energy. Wherever and whenever you please you can do those things.

• Targeted muscles: Quads and core
• Repetitions: 3 sets (12 reps per set)
• Time: 3 minutes

How to do it

To start, you should get down into a high-plank position. Your arms need to be directly below your shoulders and your back should be kept as flat as possible. Bring one of your legs forward and out to the side at the same time. Your foot should be just behind the corresponding arm when you do this. Then, switch sides and alternate this activity. You need to do 12 repetitions per set. And… go!

Pro Tip: At first, you might find that this particular exercise is a little hard to master. As you move forward in your plyometric training, though, you will find that you can do it with your eyes closed. Once you reach that level, be sure to take things to a new difficulty range. You can speed up this activity to get your sweat on as you work out.

6. Plyo Jack

Jumping jacks are pretty common in most aerobic workouts so you may wonder what your plyometric workout has to do with them. Adjusting the way you hop here and through the speed means you’ll get a whole new experience. It’s all about putting extra muscle pressure and making sure they work to their maximum capacity when you shift.

• Targeted muscles: Quads and core
• Repetitions: 4 sets (10 reps per set)
• Time: 4 minutes

How to do it

Rather than starting in a standard jack position, you need to begin in a closed-leg squat position. Use that tension to really fuel your plyometric exercises. Then, with as much energy as you can muster, jump upward and propel yourself into the air. As you do so, stretch your arms and legs outward into the jack position. When you land, you need to come back into the original squatting position once again.

Pro Tip:When it comes to this kind of plyometric exercise, strength is key. The more you put this activity into practice, the easier it becomes to get some real force behind each jump. As you move upwards, your muscles have to work very hard to get your weight hoisted. This exercise will improve your fitness level while also reinforcing some main muscle groups.

7. Squat Thrusters

And now, for one of the best plyometric exercises out there. Squat thrusters are just about as exciting as they sound. These are similar to burpees (we will look at those in a moment!) only you start in a different position. They require a serious burst of energy along with a whole lot of skill. This type of plyometric training works the lower half of your body along with your core but it also helps to raise your heart rate. That’s great for weight loss! Here’s how you can get started and do some squat thrusters for yourself.

• Targeted muscles: Quads and core
• Repetitions: 3 sets (10 reps per set)
• Time: 3 minutes

How to do it

Start in the place on the high-plank. Make sure you have a solid center and still be able to maintain your balance. Bring both your legs up and forward in one jumping motion until you are in crouch mode. You need to hop backward after you’ve done that, to return to your original position. Try to repeat 10 times per set, this action. Try to repeat this action 10 times per set. Remember, your movements should be explosive and concise at all times.

Pro Tip: Ready to add to your current plyometric workout routine? Why not mix up this exercise and include a little more movement in there too. Each time you complete a set, change the position of your plank. Get up, move around, and then get back into the plank position. Doing so will help to vary the activity and raise your heart rate even more.

8. Tuck Jumps

If you’ve ever taken part in any athletic sports training, you may already be comfortable with these plyometric exercises. As far as jumping exercises go, you will struggle to find many that are more effective than these. As soon as you have managed to master this move, you can start to include it in your frequent plyometric workout routines. Here’s how you can get it right and make the activity work for your skill level.

• Targeted muscles: Quads and core
• Repetitions: 3 sets (15 reps per set)
• Time: 4 minutes

How to do it

Precision and form are crucial when it comes to these plyometric exercises. Begin with your feet a hip-width apart and bend your knees slightly. In one swift movement, jump upward as high as you can. When you’re in mid-air, you should bring your knees upward to a 90-degree angle (it will look as though you’re sitting on an invisible chair). Bring your arms down as you do so. Finally, be sure to land with your knees in a soft position and your feet at the same width again.

Pro Tip: Finding it hard to get a grip on these plyometric exercises? The reason could be relatively obvious. If you’re failing to jump high enough, you could find that you don’t have the time to complete a full tuck. Don’t make that mistake. Increase the energy when you first jump upward so that you get a good distance off the ground with each movement.

9. Burpees with Tuck Jumps

Maybe some of the best weight-loss plyometric exercises combine two different movements as one movement. The burpees with a tuck jump move are just that perfect example. If you are familiar with any of these exercises at all (see above for tuck jumps), you will find that doing this swift exercise doesn’t take too much effort.

• Targeted muscles: Quads, biceps, triceps, and core
• Repetitions: 3 sets (10 reps per set)
• Time: 3 minutes

How to do it

Start by standing in a limber position, with your knees bent. Jump both of your legs backward and move forward onto your hands so that you’re in a plank position. Next, jump your legs forward so that you reach a crouch position.

From there, you will need to jump upward and tuck your legs forward as you do so. When you land, you are back in the starting position. These actions should come seamlessly after one another to create a fluid motion. Repeat the exercise 10 times per set. 

Pro Tip: Finding this activity seriously difficult? Okay, we’ll admit that it’s a little harder than it looks. If you’d rather make it a little easier on yourself, there’s a second option that you might want to try instead. Rather than including the tuck jump, just do the burpees. Make sure that you add extra energy to your workout to make these truly explosive exercises.

10. Ice Skaters

You are not going to have to wear a pair of ice skates to a full ice skater. This change can be done in any gym or at your home. Moving from side to side quickly helps raise your endurance while the fast-change movement can help strengthen your balance. Here’s what you need to know before starting out.

• Targeted muscles: Quads and core
• Repetitions: 3 sets (20 reps per set)
• Time: 5 minutes

How to do it

Start with your legs a hip-width apart and lean forward. Keep your back as straight as possible. Jump to the right side and bring your left leg swiftly behind your right. Next, jump to the left and repeat the same action with your right leg. These plyometric exercises get their name because, when you get them right, it will look like your ice skating. When you have mastered the basic technique, you will need to string it all together in a fast and fluid motion. Unlike some plyometric exercises, these should be done as fast as possible.

Pro Tip: Get down low! When you’re doing ice skater plyometric exercises, one of the most important rules is to bend down low. It may help to put your arms out in front of you and to move them in unison as you move the rest of your body. Doing so will mean that these particular plyometric exercises will be more effective.

Tips to Ace Your Next Workout

You know all about the best plyometric moves already. So, how can you get started? Before you don your fitness gear and head to the gym, there are just a few things that you likely need to know. Here are some quick and easy tips to help you along the way.

1. Warm up well before your plyometric training

Needless to say, plyometric exercises put a whole load of strain on your muscles and your body in general. You need to be flexible and agile to pull each move off. Before you get started, you should always warm-up. Doing so could help you to avoid any serious injuries while also ensuring that you boost your flexibility.

During your warm-up session, you will increase the blood flow in your body. That means that each of your muscles gets more oxygen. It also improves your range of motion. So, when you start doing the plyometric exercises, your body is fully prepared for the moves.

2. Avoid over-training when you first start

If you’re completely new to the world of plyometric exercises, it’s only natural that the idea of these workouts will excite you. However, the last thing you want to do is over-train. You need to make sure that you allow for proper recovery between sessions. (That means that you absolutely should not be engaging in these exercises each and every day!) Doing so could lead to exhaustion and physical fatigue, which are two problems you want to avoid.

3. Don’t be afraid to ask for support

We know-these exercises can be rough. If you’ve never done a plyometric workout before, chances are you’ll find it pretty difficult. Since these movements are all about being as precise as possible, it can help to ask for some guidance from a trainer or a specialist. If you’re unsure how to perform any given plyometric pass, go ahead and ask somebody. Failing to do so means that you could end up injuring yourself.

Conclusion

Adding those plyometric exercises to your routine is not a huge problem and will make a big difference to your fitness level. When it comes to these types of movements, there are plenty of advantages, which is why they have increased in popularity in recent years. Why not, today, give them a go? Follow our helpful guide, and start right now.

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