6 Best Plyometric Workout To Burn Fat And Build Muscle

Plyometric Workout

A plyometric workout is an excellent way to get fit and stay in shape. This blog post will provide you with some of the best plyometric workouts that can help you burn fat and build muscle.

The resource below is a great place to start for any fitness professional who wants to learn more about how they can incorporate these exercises into their workout routines or even just maintain their current fitness levels. You’ll also find information on what types of equipment might be needed, which muscles are targeted during each exercise, and much more!

 Benefits of Plyometric workout

Plyometric exercises are a type of exercise that involves both an eccentric and concentric muscle contraction without any intervening periods of rest. It is most often characterized by quick, powerful movements in which muscles exert maximum force in minimal time. These types of exercises can be done anywhere with limited equipment or experience level needed to perform them! With just a few minutes per day, you can see results with these high-intensity workouts! Read on for more information about how these exercises work and the potential benefits they may have for your fitness goals.

Plyometric exercises are designed to develop your:

  • Muscles ability to generate quick
  • Powerful movements that can improve the speed
  • Agility
  • Balance and coordination

1. Banded Broad

Banded Broad
Photo by Yan Krukov from Pexels

The banded broad jump is a plyometric exercise that increases vertical power and explosiveness. There are many benefits to performing this exercise, including increased:

  • strength
  • power
  • speed

2. Squat jumps

Squat jumps
Photo by Jill Wellington from Pexels

Squat jumps are a common training exercise in the fitness world. They can help you improve your performance and get stronger, but it’s important to know how to do them correctly before trying out this workout for yourself.


Squat jumps involve jumping up from a squat position and landing back in the squat again. The movement challenges your lower body and helps build muscle strength throughout your entire leg muscles. You can also work on improving your speed, power, coordination, and agility with these exercises.

It’s important to know how to perform squat jumps properly. This will help you avoid injury and make the most out of your workout routine.

We can do squat jumps at home in between sets of weightlifting, or during a cardio session on the treadmill. I recommend you don’t exceed 10 repetitions per set when performing these exercises because it could lead to joint pain and muscle strains. When performing squats, it is best if you keep your back straight and head up while lifting your knees high enough so that they are parallel with the ground; this will allow for optimal jumping height.


At the heart of any fitness regimen is a solid squat. A proper squat jump, done correctly, strengthens your core and lower body while also improving flexibility. Here are 5 tips to help you get started with this challenging exercise:

  • Stand up straight with your feet together.
  • Toes pointing forward.
  • Bend at the ankles and hips until you’re in a deep squat position.
  • Jump as high as you can by driving through your heels.
  • Land softly on both feet without letting either knee go past your toes or backside past your front shin-Repeat 10 times for 3 sets.

3. Box Jumps

Box Jumps
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Box jumps are a great way to mix up your routine and get in some cardio. They require you to use your entire body but also offer the opportunity for power training by strengthening glutes, quads, hamstrings, and calves. Don’t be intimidated- this is an easy exercise that can be tailored to any fitness level! Here’s how it works: step off the box with one foot then bring your other foot forward before landing on top of the box. the key is engaging muscles throughout the whole movement so that you don’t just jump into the air. once you feel stable on top of the box, jump back down onto both feet again. Repeat until the desired amount of reps has been completed.

Also Read: How to get fit fast a step-by-step guide

4. Plyometric push-ups

Plyometric push-ups
Photo by Keiji Yoshiki from Pexels

Plyometric push-ups are a type of exercise that helps build muscle and improve cardiovascular health. You can do plyometric push-ups anywhere, so they’re perfect for people who lead busy lifestyles.

Plyometrics are exercises that increase our ability to exert maximum force in as short a time as possible and then relax quickly. Push-ups fall under this category because they involve quick movements of the hands from one position to another, up until your chest is touching the ground. Plyometrics push-ups can be done by anyone who has at least enough strength in their arms and shoulders to perform them properly without hurting themselves or overdoing it.

5. Lateral Skater Jumps

Lateral skater jumps are a great way to increase your jump height. They help with the vertical leap and the horizontal push. You can also try these on a trampoline or a box, but they won’t be as effective as jumping on the ground. This is because gravity pulls you down from all angles when jumping off an elevated surface. If you want to maximize your efforts, it’s best to start by doing 10-15 repetitions of high knees before trying lateral skaters for more than two sets at a time.


6. Jump Training

Jump training is an excellent way to burn calories, tone muscles, and improve your cardiovascular health. It should be included in any workout routine because it helps you lose weight, gain muscle mass, and improve bone density.


There are many benefits that come along with jumping rope including:

  • Improving coordination
  • Burning calories
  • Increasing agility
  • Enhancing balance skills
  • Building muscle strength in the calves muscles
  • Quadriceps muscles

So if you’re looking for something new to add to your workout routine or just want a fun activity for kids, give jump training a try.


A plyometric workout is a type of exercise that improves your ability to generate force. This is due to the fact that they require you to stretch and then contract muscles quickly. Plyometrics by jumping, hopping, skipping, leaping, or throwing an object against the ground. If you’re interested in improving your power output for sports like basketball or soccer, this may be the type of workout for you!

In this blog, we have discussed what plyometrics are and why they work so well at increasing power output. We have also explored some sample exercises, as well as how often these exercises should perform in order to see results.


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