Explosive 5 Plyometric Workouts for Rapid Weight Loss

 

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

  1. HIGH BOX JUMP

Sets: 10

Reps: 5

Rest: 2–3 min.

  1. TWO-LEGGED BROAD JUMP

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Sets: 5

Reps: 8

Rest: 2–3 min.

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  1. ONE-LEGGED BROAD JUMP

Image result for ONE-LEGGED BROAD JUMP plyometrics

Sets: 3

Reps: 10 (each side)

Rest: 1 min.

  1. SHORT SPRINT

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Sets: 3

Reps: 50 yards

Rest: As needed

  1. LONG SPRINT

Image result for long sprint plyometrics

Sets: 3

Reps: 100 yards

Rest: As needed

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