Ten plyometric exercises to lose weight


Tamara Villa

plyometric exercises they require you to push yourself to the max with quick bursts of energy. The intense exertion during these movements is a great way to boost metabolism and promote fat loss while helping to improve athletic performance, speed, strength, and power.

Introducing plyometric exercises into your routine will help train your muscles to
respond with power and efficiency. Potential benefits include increased muscle power, greater force in muscle contractions with less energy expended, increased speed, more agility, better overall control of your body, and decreased risk of joint and muscle injury.

There are multiple plyometric exercises whose ultimate goal is weight loss and burning calories, but you are surely wondering: which are the simplest and most affordable but at the same time truly effective? Don’t worry, here’s a list of
ten perfect exercises that you can do at home without the need to go to the gym to help you take off the pounds.

jumping jacks

It’s a
basic exercise full of benefits. To start jumping jacks, stand tall with your feet together and arms at your sides. Add a slight bend in your knees as you prepare to jump. As you jump, extend your legs to about shoulder width or slightly wider. At the same time, extend your arms above your head. Return to the starting position and do 10 repetitions.

Reverse lunge with knee drive

Start from an upright position with your feet as wide as your hips. Next, step back into a full reverse lunge. Engage your core and
keep your balance pushing your front foot towards the ground. As you return your back leg to the starting position, bring your back knee up in front of you and lift your landing foot. Do 5 reps, then repeat on the opposite leg.

side to side side scrolling

This is a very simple plyometric exercise, but with
guaranteed effectiveness. To start, lower yourself into a squat position. From here, move to the right using quick random steps, maybe five or six. Repeat to the left side. The goal is to stay low and quickly move to the right and then to the left. Do 10 repetitions on each side.

Woman training/PEXELS

Long jump

Stand tall, with your feet hip-width apart. Drop into a squat, pushing your hips back. Engage your core, pressing down through your feet as you jump up and forward. try
jump as far as you can and land softly. Turn around to complete ten repetitions.


The difference between a normal pushup and a plyometric pushup is the explosive maneuver or the component of
jump added to exercise. Get into a pushup position, either on the floor or using a bench at the gym or a chair at home. Lower yourself into a push-up. At the bottom of the push-up, explosively move up, hands driving off the floor or bench. Make sure you land back into the pushup position softly. Do 10 repetitions.

Jumping lunges

Begin this plyometric exercise in a lunge position. As you prepare to jump, sink deeper into the lunge. Engage your core muscles by leaning forward slightly.
Explosively push yourself up. Quickly swap feet to vary take-off positions as you land, switching arms as you do so. Try to land softly. Don’t lock your knees and keep them gently bent. Do 10 reps total or 5 on each leg.

Jump Squats

Stand up straight with your feet shoulder-width apart. Drop into a squat, then press your feet into the ground and
explosively jump up. Land immediately in a squat position to lessen the impact on your knees and hips. Do 10 repetitions.

mountain climber

Begin in a plank position. Engage your abs as you drive your right knee toward your chest. Next, return your right leg to a plank position. Repeat the movement with the left knee. Alternate with each leg,
gradually increasing speed yes you can. Do between 10 and 20 repetitions.

Woman training/PEXELS


Start in an upright position with your feet shoulder-width apart. He brings one leg behind you in a curtsy lunge. Maintain a 90 degree angle with your front knee. Then, use the front arm to c
rear drive as you swing your arms forward to jump leaving the rear leg to one side. This “skating” motion will cause you to switch sides, so the leg that was previously behind is now in front, and vice versa. Repeat the movement to switch sides. Complete 10 repetitions.


Burpees are another classic plyometric exercise. Stand tall with your feet shoulder-width apart. Lower into a squat and place both hands on the floor in front of your feet. Drive your feet back into a plank position. Then bring your legs forward until they meet with your hands. Finally,
jump vertically and then come back down to stand up. Do 10 repetitions.