Plyometric exercises, such as jumping and sprinting, are intense, short-lived bursts of energy that can help speed up metabolism, encourage fat loss, and improve strength, athleticism, and speed. Adding plyometric exercises to your weekly workout routine can be a fun and efficient way to rev up your metabolism. There are 14 great plyometric exercises to try, including the Messier squat, lateral hop, alternating leg bounds, plank hop, broad jump, reverse lunge with knee drive, side-to-side shuffle, plyo pushup, jump lunges, jumping jacks, jump squats, skaters, burpees, mountain climbers, and plank jacks.
The Messier squat is performed by standing with feet wider than shoulder-width apart, sitting down into a wide-stance squat position, and shifting weight side to side while maintaining the squat. The lateral hop involves jumping side to side with legs glued together to land in a half squat position. Alternating leg bounds require jumping forward on one foot while keeping the other foot hovering above the ground. The plank hop is done by hopping both feet to the left and then to the right while maintaining a plank position.
The broad jump involves squatting, driving hips back, engaging core, and jumping up and forward as far as possible. Reverse lunge with knee drive includes stepping back into a reverse lunge, driving front foot down, returning back leg to starting position, and driving back knee up in front of you. The side-to-side shuffle is performed by lowering into a squat position and shuffling quickly from side to side. Plyo pushups add an explosive jumping component to a normal pushup.
Jump lunges require starting in a lunge position and jumping, switching feet and arms when landing. Jumping jacks involve standing with feet together, jumping out with legs shoulder-width apart, and extending arms out and overhead. Jump squats start with a squat and explosively jumping straight up before landing back into a squat. Skaters involve curtsy lunges and leaping side to side. Burpees are done by squatting, jumping back to plank position, jumping feet forward, jumping up, and repeating.
Mountain climbers start in a full plank position and alternate driving each knee to the chest in a crunching motion. Plank jacks are done by jumping both feet out, similar to jumping jacks, while remaining in a plank position. These plyometric exercises offer a variety of ways to challenge yourself and improve your overall fitness and athleticism through intense, high-energy movements.
