Top 10 best plyometric exercises: the best way to burn fat down.

Contents

The benefits of plyometric training:
Plyometrics: top 10 ready-made workouts

Plyometric training is based on jumping exercises and is aimed at the development of speed and power. Plyometrics is becoming more popular as professional athletes (skiers, sprinters), and Amateurs. We offer to your attention the 10 best plyometric exercises to perform at home.

The benefits of plyometric training:

Plyometric training helps to develop explosive muscle strength, athletic power and speed of reaction.

An hour of such a workout, you will be able to burn 500-600 calories and speed your metabolism.

Plyometric programs virtually do not contribute to the destruction of the muscles, so you’ll burn fat and shape the terrain at the same time.

Plyometrics is one of the most effective ways of burning fat in the lower body. If you are concerned about fat on the thighs, breeches and cellulite, then do such exercises on a regular basis.

Plyometrics improves the function of muscles, tendons and nerves. This will allow you to run faster, jump higher and harder to beat.

Listed below programs are not for beginners!

For people with chronic injuries and diseases of the joints, plyometrics are not desirable.

More detail you can read in our article: Plyometric training: the pros and cons, exercises, training program.

Plyometrics: top 10 ready-made workouts

1. Plyo Legs from Power 90 with Tony Horton

If you are just starting to do plyometrics, then try to start Plyo Legs with Tony Horton. This is an affordable program that is quite suitable to a wide range of involved people. In this video, Tony has included only the “vertical” plyometric exercise, and it makes it easier to reschedule the class. The lesson lasts 50 minutes, but in the beginning you have a long 10-minute workout. In addition, training is gradually shaken by the intensity, so you’ll survive the lesson from beginning to end. Additional equipment is not required.

Plyo Legs: 51 minutes

2. Plyo Fix from 21 Day Fix with Autumn Calabrese

Another alternative to the simple plyometric that will suit the majority of practitioners, this Plyo Fix. Autumn Calabrese has created a near-reference training: a duration of only 30 minutes, with the correct layout and with breaks between exercises. First you have to withstand a few “hot” rounds, but gradually the intensity of the program will decline. One of the girls shows easy modification of exercises, so you can always simplify a lesson. Training also takes place without additional equipment.

Plyo Fix: 32 minutes

3. Fix Plyo Fix Extreme from Extreme with Autumn Calabrese

If you have outgrown Plyo Fix, it’s time to try a more advanced plyometric program with Autumn Calabrese. Plyo Fix Extreme is built on a similar principle: several rounds, a short stop between exercises and the same 30 minutes. However, this time you are waiting for more complex exercises, besides an additional burden give dumbbellsthat have not been used in the first program. Training is not easy, but if you want to have slim beautiful legs and toned body, you have to work hard. In order to facilitate the exercise, take a little weight of dumbbells or exercise with no weight at all.

Plyo Fix Extreme: 31 minutes

4. Combat Shock Plyo from Les mills

Shock Plyo can really shock: the program starts very cheerfully. With virtually no warm-up new Zealand team of trainers Les mills will take you off in traffic plyometric movements. Exercises are replaced very quickly, you will move under the cheerful music with a few stops. However, already in the second half of the program the tempo is gradually decreasing. In conclusion, you will find several isometric exercises that will strengthen the success. For exercises you will need dumbbells or a pancake from the rod.

Shock Plyo: 29 minutes

5. Plyometric Cardio Circuit from Insanity with Shaun T

But if you want to really shock dose of plyometric, try Plyometric Cardio Circuit from Insanity. Maybe the first time you will not be able to withstand this exercise from beginning to end, but with each new accomplishment you will improve your results. Shaun T knows how to get you to work 100%. Exemptions: you will give everything until the last second of the lesson. But if you already succeed with this program, then try a more advanced exercise from the second month of Insanity – Max Interval Plyo. Inventory you do not need.

Plyometric Cardio Circuit: 42 minutes
Max Interval Plyo: 55 minutes

6. Plyo Shred of UFC Fit with Mike Dolce

Plyo Shred — this is another version of plyometric weight loss. Its author is a well-known coach MMA fighters Mike Dolce. The program is held in 5 rounds, and the selection of exercises definitely can not be called simple. To successfully complete this training should not scare you some burpees, push-UPS and jumping on one leg, because you are waiting for Plyo Shred complicated versions of these familiar exercise. Despite this, the workout is fairly sparing on rate. Additional equipment is not required.

Plyo Shred: 39 minutes

7. Hammer Plyometrics from The Masters Hammer and Chisel with Sagi Kalev

We can say that the implementation of the Hammer Plyometrics, you will need additional equipment: chest expander or pull-up bar, and preferably a bench (although you can do without it). Here also you will find an impressive selection of plyometric exercisesthat are performed at high speed. Breaks between the exercises and the short duration will help you to overcome training from beginning to end. But remember that Hammer Plyometrics (as well as the entire program of The Masters) is only suitable for trained people.

Hammer Plyometrics: 26 minutes

Read more about The Masters Hammer and Chisel..

8. Plyometrics from P90x with Tony Horton

Plyo Legs, which we mentioned at the beginning of the article, can be considered a preparatory program to Plyometrics from P90x. Tony Horton again uses the vertical exercise and gives the main load to the legs, but the complexity of this plyometric much higher. Training is on the rise, from the lowest rate to the highest. But do not worry, the alternation of intensive and quiet exercise videothreesome can not be called extremely difficult. To run the program you will not need additional equipment, but a couple of the exercises Tony uses a chair or stool (you can do without them).

Plyometrics: 59 minutes

9. Pure Willpower or Drip from Weider Ruthless Steve Uria

But if you don’t want to spend a lot of time for fitness, you’ll like the program is Weider Ruthless. Steve Uria has developed a set of 20-minute videos for weight loss and slim forms. The program includes 20 different classes, but the most intense plyometrics are waiting for you in the exercise of Pure Willpower and Drip. Unlikely exercises from Steve seem very original and interesting, but they make their job. You will burn fat, tighten muscle and improve their physical form. The inventory is not needed.

Pure Willpower: 20 minutes
Drip: 21 minutes

10. Grit Plyo from Les mills

Grit Plyo — high intensity interval is a half-hour program. Trainers Les mills have developed classes that will lead you to maximum result in a short time. You will alternate the strength exercises for different muscle groups, and plyometric exercises for speed and endurance. The best part is that the releases Grit Plyo coming out regularly (every 3 months), so the program does not have time to get bored. To study you need a pancake from a bar or dumbbell. In some editions also require an additional step-up platform.

Grit Plyo: 30 minutes

More Grit..

If you want to make your body, improve your physical performance, burn fat throughout the body and especially in the legs, then make it a rule to regularly engage in plyometric exercises. For starters, you can try Plyo Fix, Shock Plyo or Plyo Legs and then gradually go to more complex programs.

Also read: Top 10 strength training at home for 30 minutes.