High-Intensity Calorie Burning Workout

It has been almost a whole week since my last post, and I apologize! With that in mind, I decided to give you an awesomely intense plyometric workout. Plyometrics use dynamic movements - when we perform these exercises, our heart rate increases (burning calories) and we gain muscular strength and endurance! Pretty fantastic! This is a great way to fit in an efficient workout between all the Christmas season bliss!! These four moves are tough, quick, and will have you sweating in no time. 

Perform a complete set of the first exercise, take a 15 second break, continue to do the same for all four exercises. Once you have completed one set of each exercise, take a 1-2 minute break, then repeat two more times (3 set total). 

Jack Squats (12-16 reps)

Start standing straight with arms at sides. Engage your core and get ready to jump! Bring your arms above your head as you jump, land with legs just greater than hip width apart, into a squat position (knees bent to almost 90°). Proceed to jump right back to a straight position with hands at sides. That is one rep. 

Plyometric Push-Ups (12-16 reps)

Start in high push-up position (from toes, hands directly under shoulders, elbows straight). Lower yourself into a push-up, keeping the core engaged. As you lift back up, push your hands off the floor, clap them together, and land hands back down on the floor. The goal is to have the hands land as softly as possible. That is one rep. 

Jump Lunges (12-16 reps)

Start standing, with feet together. Engage core. From this position, engage your core, power up and through both legs as you jump. Land with right leg in front, in a lunge, or split squat position - with both knees bent to 90°, left knee almost touching the floor. Please make sure that your front knee never crosses its toes!  Power up again through both legs as you jump. When you land, your left leg should now be in front, with both knees bent. That is one rep. 

Plank Jacks (12-16 reps)

Working your arms, core, glutes, and legs, this is a fantastic exercise to finish off with! Start in high plank position with feet touching and core engaged. Jump toes out, wider than hip-width (like a standing jumping jack), and then back to starting position. That is one rep. 


Enjoy your week!