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.
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Kevin Patrick
Kettlebell Renegade row
Grasp a pair of kettlebells using a neutral grip (palms facing each other).
Placing the kettlebells on the ground, get into a pushup position, hands shoulder-width apart.
With your back flat and abs tight, lift your left hand, raising the kettlebell up toward your hip.
Hold for a one-count at the top of the movement, and slowly lower the kettlebell back to start.
Hold for a one-count at the top of the movement, and slowly lower the kettlebell back to start.
Continue for 30 seconds, then switch sides.
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James Patrick
Close-grip Incline Pushup
Place your hands on a bench or a box, hands narrower than shoulder-width apart. Your fingers and thumbs should form a diamond shape.
Keeping your knees locked, back straight, and abs tight, slowly lower your chest toward the bench.
Pause for a moment at the bottom, then push back up to start and repeat.
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James Patrick
Plank Jack
Get into plank position, elbows resting on the ground directly under your shoulders and your body forming a straight line from your head to your heels, abs engaged.
Brace your abs, then push off your toes, jumping your feet out wide, then back together again. Repeat for 30 seconds.
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James Patrick
Kettlebell Squat
Hold a kettlebell with both hands and stand with your feet shoulder-width apart, toes pointed slightly outward.
Bring the kettlebell up in front of your chest, keeping your elbows close to your sides.
Keeping your chest up and midsection tight, slowly lower into squat position.
Drive back up through your heels to return to standing; repeat for 30 seconds.
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James Patrick
Pop Squat
Stand tall with your feet shoulder-width apart, toes pointed forward, hands clasped together at your chest.
Quickly bend your knees and squat down until your thighs are parallel with the ground.
Without pausing, drive back up explosively and jump to standing position, landing with feet together.
Absorb the landing, then quickly jump legs back out and descend into the next squat.
Repeat for 30 seconds.
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James Patrick
Kettlebell Swing
Grasp a kettlebell with both hands and stand with your feet hip-width apart, toes pointed slightly outward.
Bend your knees and push your hips back, allowing the kettlebell to hang between your legs.
Press up through your heels, thrusting your hips forward as you swing the kettlebell up, arms extended.
Squeeze glutes hard at the top, then lower kettlebell between legs; repeat for 30 seconds.
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James Patrick
Plyometric Reverse Chevron
Start in pushup position, feet shoulder-width apart.
Bend elbows to lower chest toward the ground, then press up explosively, bending at the waist as you bring your hands in front of your feet, or to make it easier, walk your hands in, until your hips are in a pike position.
Then push off the ground or walk hands out, extending your body as you return back to a pushup.
Go immediately into the next repetition, pushing up as hard as you can, bringing your hands off ground to your feet.
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James Patrick
Medicine Ball Arch Chop
Stand with feet wider than hip width, knees slightly bent, holding a medicine ball with both hands overhead.
Bend forward at the waist, twisting torso to the left, and placing ball outside your left foot.
Raise the ball up overhead again as you twist your body to the right, pausing briefly at the top.
Repeat, switching sides each rep for 30 seconds.
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Cultura RM Exclusive/Corey Jenkins / Getty
CALORIE-SCORCHING CARDIO
Fire up your fat loss with these fast and furious workouts that blast major calories in minimal time.
Bleachers or stairs: Running up a flight of stairs or stadium bleachers not only gets your heart rate soaring, it also helps boost your butt while slimming your legs. After warming up for 3–5 minutes with some light cardio (your choice), sprint up two flights of stairs or one set of bleachers as fast as you can. Walk to the bottom and repeat; do 8–10 rounds. Cool down with some light cardio and stretching. Your heart rate should be at about 80–90% of max during intervals.
Machine option: Use a StepMill. After warming up, do 2 minutes at Level 8–9, followed by 2 minutes of active rest at Level 2–3. Repeat 8–10 times.
Track sprints: Sprint intervals are the ultimate fat-blasting workout, because you’re pushing to your max before backing off to recover. Start with a light warmup, jogging for 3–5 minutes around a track. Then pick up the pace, sprinting all out for 100 yards, followed by brisk walking for 100 yards. Repeat for 8–10 rounds, then cool down.
Machine option: Warm up on the treadmill at a moderate pace, then do 30-second sprints at 80–90% of max heart rate, followed by 30 seconds at a slower-paced active rest. Do 8–10 intervals, then cool down.
