Workout Routines

The plyometric workout to jump-start fat loss

Sprint toward a leaner body and ripped abs with plyometric training.

by
Box Jump
Shutterstock
Shutterstock
Duration 45
Exercises 5
Equipment Yes

You know the rules for getting lean: more reps, take no rest periods, and eat less, right? 

Well, not always.

See, shedding fat doesn’t require light weights done for infinite reps, or circuit workouts that take you to every corner of the gym. Instead, you should focus on plyometric training—including jumps and sprints—which is not only an effective way to boost your metabolism and your athleticism, but also the most fun you’ll have training for fat loss.

How it works

Many elite athletes boast ripped physiques even if they do little or no weight training, simply because they run fast and jump high in practices and games. Plyometrics, which are basically just explosive movements, activate the body’s biggest muscle fibers and burn big-time calories. They’re hard to recover from, too, so your body burns more calories between workouts trying to repair itself—a phenomenon known as excess postexercise oxygen consumption (EPOC).

The workout here is hard and high-impact—so much so that it shouldn’t be done if you have back or knee problems. But if you’re healthy and looking to enhance your speed, power, agility, and (of course) abs, do it on days off from your gym workouts (take it outdoors to a football field!) and have a fat-burning blast.

Directions

Perform the workout twice per week. You may do it immediately after your leg day in the gym but not before. Also, don’t perform it less than 48 hours after any squat or deadlift workout.

The plyometric workout to jump-start fat loss Lean out, get ripped

Exercise 1.

High Box Jump You'll need: Box How to
High Box Jump thumbnail
10 sets
5 reps
2–3 min. rest

Exercise 2.

Two-Legged Broad Jump You'll need: No Equipment How to
Two-Legged Broad Jump thumbnail
5 sets
8 reps
2–3 min. rest

Exercise 3.

One-Legged Broad Jump You'll need: No Equipment How to
One-Legged Broad Jump thumbnail
3 sets
10 (each side) reps
1 min. rest

Exercise 4.

Short Sprint You'll need: No Equipment How to
How To Run A Short Sprint thumbnail
3 sets
50 yards reps
As needed rest

Exercise 5.

Long Sprint You'll need: No Equipment How to
How To Run A Long Sprint thumbnail
3 sets
100 yards reps
As needed rest
Comments