High-intensity plyometric moves, like the ones in this plan, target several muscles simultaneously and keep your heart rate elevated the entire time you’re exercising. Result: You burn more calories and fire up your metabolism long after the workout is over.

These explosive movements require almost no equipment, either, so you can work up a sweat no matter where you are.

Check out the plan, workouts, and some demonstrations below.

The Training Plan

 

WORKOUT SPLIT
Day 1  Lower Body No. 1
Day 2  Upper Body & Abs No. 1
Day 3  Cardio (see details on final slide)
Day 4  Lower Body No. 2
Day 5  Upper Body & Abs No. 2
Day 6  Cardio (see details on final slide)
Day 7  Rest

 

THE WORKOUTS

 

 

LOWER BODY NO. 1 
 Kettlebell Squat
 Kettlebell Bulgarian Split Squat
 Grapevine running
 One-leg Kettlebell deadlift
 Curtsey lunge
 Single-leg Calf raise (on a curb or step)

 

LOWER BODY NO. 2
 Bench Stepup
 Alternating lateral Squat with Kettlebell
 Pop Squat
 Hip Bridge with Sandbag
 Calf raise (on a curb or step)

 

UPPER BODY & ABS NO. 1
 Single-arm Kettlebell Shoulder Press
 Kettlebell Renegade Row
 Single-arm Kettlebell Swing
 Close-grip Incline Pushup
 Triceps Dip (on bench or stair)
 Mountain Climber
 Bench Knee-up
 Plank Jack

 

UPPER BODY & ABS NO. 2
 Kettlebell Swing
 Kettlebell incline Plank Row and Flye
 Seated Kettlebell Concentration Curl
 Single-arm Lying Kettlebell Press
 Plyometric Reverse Chevron
 Bear Crawl
 Glute Bridge March
 Medicine Ball Arch Chop

Tiffany Lee Gaston demonstrates the exercise moves.