Gym Equipment by REBEL Elite Fitness
Spike your heart rate to torch fat.
Plyometric (explosive) exercises train you to produce bursts of power even when you’re fatigued. Your heart rate will spike for short, but highly intense periods, revving your metabolism. You’ll also build functional muscle. Do these moves, from Roark Gyms founder James White, three to four times a week. For each, do three sets of 10 reps with a minute’s rest between sets. Focus on speed, but don’t lose form. As you get fitter, you can incorporate these moves into strength workouts for an extra fat-zapping boost.
You’ll need: A box or step
Watch one of our staffers perform the moves:
1. Broad Jump
Starting in a squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings, while extending your arms behind you. In one movement, drive from your core and hips, throwing your arms forward, jumping as far forward as you can. Be sure to land in a solid position at the bottom of your squat.
2. Tuck Jump
Starting in your squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings, while extending your arms behind you. In one movement, drive from your core and hips, throwing your arms upward, while bringing your knees as close to your chest as possible. Be sure to land in a solid position at the bottom of your squat.
3. Box Jump
Start with your feet hip-width apart. Squat down into a quarter squat, ensuring your shins stay vertical and that tension is built up in your hamstrings. Drive your hips upwards. Aim to land right in the middle of the step in a strong quarter squat position. Stand upright. Step backwards off the step. As soon as both feet are on the ground, repeat the movement.
Start by standing upright with shoulders in line with your hips. Squat down, place your hands on the ground and jump your feet back into the top of a push-up position. Jump your feet in towards your hands again, landing in a solid half squat. From this position, jump up as high as possible, clapping your hands above your head. Make it harder: Do a push-up before jumping your feet back in towards your hands.