Losing weight is a simple equation of burning more calories than you consume. With plyometrics, a 150-pound person can burn 544 calories per hour. Plyometric exercise involves explosive motions performed quickly. Start your plyometric workout with lower-intensity moves and gradually progress to higher intensity. Complete a thorough warm-up prior to a plyometric workout. Do five sets of eight to 10 repetitions of each exercise. Make sure to rest, almost to recovery, between sets.
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Squat jumps are a lower-intensity plyometric exercise. Stand with your feet about shoulder-width apart and your toes pointing forward. Your arms should be alongside your thighs with your elbows slightly bent and pulled into your sides. Lean forward slightly, keeping your back straight and your abdominal muscles pulled in tight. Bend your knees deeply before exploding into the air and reaching your arms toward the ceiling. Land on two feet and pause for a few seconds before taking off again.
Split Squat Jumps
Split squat jumps are a moderate-intensity exercise. Stand in a lunge with your right foot forward. Your left leg should be bent slightly and your torso should be straight and tall. Dip down to the ground until your left thigh is parallel to the ground. Do not allow the left knee to touch the ground. Keep your elbows near your sides and allow your arms to swing slightly. Explode into the air, switching your legs at the height of your jump. As you land, dip down and then explode back into the air.
Tuck jumps are another moderately intense plyometric exercise. Start with your feet about shoulder-width apart and your arms bent with your elbows pulled into your sides. Bend your knees and explode into the air, tucking your knees into your chest. When you land, do not allow your heels to touch the ground, and immediately explode back into the air.
Depth jumps are high intensity. Start with a 12-inch box. As you get better, you can increase the height of the box, but do not exceed 42 inches. Stand on the box with your feet shoulder-width apart. Your toes should be near the edge of the step. Step off the edge, landing on two feet and immediately jumping into the air. Make sure your jump is vertical and your arms reach up in the air. Climb back up the box and repeat.