Plyometric exercises are high-intensity aerobic exercises that improve your speed, endurance, and strength. They require you to use your muscles to their full potential in a short amount of time.
Athletes of all levels, to help them produce more power, have traditionally used plyometric exercises. It is the amount of force the body exerts against the ground to generate more energy for the movement.
Plyometric exercises are generally for highly trained athletes or individuals in peak physical condition. However, those who desire to improve their fitness, weight loss, muscle strength, cardio ability, and even bone density may perform them.
If you are adding plyometric exercises to your workout routine, work up to them gradually. Gradually increase the duration, complexity, and intensity of the workouts.
How To Use Plyometric Exercises For Maximum Fat Loss?
Plyometric workouts are mostly about quick, energetic movements that help you lose fat while building muscle. You can train hard with plyometric moves to increase stamina several notches higher. They are suitable for everyone, not just athletes, and even non-athletes who are new to fitness may include them into their routines to significantly improve their fitness levels.
Plyometric and fat loss go hand in hand because of the power and energy required to complete the exercises. When you perform exercises at this intensity for even 20-30 seconds, your body works hard to recruit the muscle fibers necessary to complete the activity. As we, all know, the more energy you use, the more calories you burn.
Some Great Plyometric Exercises
Squat jumps are high-intensity exercises that increase energy and stamina by burning calories. This exercise works the muscles in the abdomen, hips, and legs. It raises the heart rate and helps to burn more calories than traditional squats.
- Place your feet shoulder-width apart with your toes pointed slightly outward.
- Bend your knees and squeeze your hips back as if you were ready to sit in a chair.
- Jump straight up while pushing through your heels.
- Return to the squat position with your knees slightly bent.
- Continue till the set is finished.
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Alternating Lunge Jumps
Jumping lunges are an excellent unilateral movement for increasing leg power and performance. It is a high-intensity bodyweight exercise that works the lower-body muscles such as the quads, glutes, and hamstrings.
- Stand tall, with your core firm and your chest high.
- Your back knee must be bent a bit towards the ground in a lunge, maintaining your front shin as upright as attainable.
- You will be in a typical lunge position. Step forward while keeping your front leg bent. Put your hands on your hips.
- Jump into the air with all your power and switch the leg positions in mid-air before landing in a lunge pose with the opposite leg ahead.
Clap Push Ups
Clap pushups are a plyometric exercise that primarily train upper body power and explosiveness. It strengthens the upper body, shoulder stability, and core strength.
This one-of-a-kind ballistic/plyometric workout challenges muscle fibers in a unique way.
- Get down to the floor on all fours so that they are slightly wider than your shoulders and in line with them.
- Squeeze your glutes and brace your abs as if you were ready to be smacked in the stomach. Maintain these contractions throughout the exercise.
- Your body should form a straight line from your ankles to your head.
- Drop your body weight until your chest almost touches the floor.
- Pause at the bottom, and then apply full force from the ground with enough power to clap your hands beneath your chest one time before returning them to the ground. That is one repetition.
This exercise will help you improve your agility, strength, and stability. It can be used in sports training for any activity that requires a quick change of direction.
- Begin by standing with your feet hip-width apart.
- Bend your knees slightly and raise your arms to shoulder height, elbows bent and wide, palms facing the floor.
- Straighten your legs and lift your knees to contact your hands.
- Softly land with your knees bent.
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Skaters assist in the improvement of agility and movement, as well as sports performance. The regular stretching and contraction of the muscles and tissues contributes to increased strength and more effective calorie burning.
- Stand with your feet hip-width apart. Bend one leg at a little angle behind the supporting leg, keeping weight and balance on the supporting leg.
- Exhale while swinging your arms out and leaping to the opposite side.
- Shift your weight and land on the opposite leg. Land on the ball of your foot, with your hips and knees slightly bent.
- Continue this side-to-side motion, shifting your weight each time. Continue to alternate your arms and legs as you skate from side to side.
Non-athletes may employ plyometric to improve their overall fitness, which will benefit them in their daily activities. You must perform the exercises correctly to reap the benefits and avoid injury.
When you first start, consider working with an exercise professional. This reduces the possibility of injury while also allowing you to learn proper form and technique. While plyometric exercises can be difficult, you may enjoy both the experience and the results.