Burn Fat, Lose Weight With Plyometrics

Plyometrics remains one of the best ways to help burn fat, lose weight and really sculpt your body. If your body has the needed strength and stability, plyometrics will improve your body's composition (more muscle, less fat) by leaps and bounds.



Here is a good general plyometric workout to improve your body's shape and conditioning.

1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets

2. Depth Jumps, 2 sets/10, 2 minutes rest between sets

3. Bounding and Lateral Bounding, full speed, 2 sets of each/10, 2 minutes rest between sets

4. Lateral Cone Jumps, full speed, 2 sets/10 each side, 1 minute rest between sets

5. Standing Broad Jumps, full speed, 2 sets/10, 2 minutes rest between sets

6. Dumbbell Calf Raises, full speed, 3 sets/25, 2 minutes rest between sets

Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.

Avoid knee injuries by perfecting jumping and landing techniques before progressing to full speed plyometric workouts.

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Mark Dilworth, BA, PES
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