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4 Plyometric Moves That Burn Fat and Build Muscle

Gone are the days of needing to separate your strength and cardio sessions into one long, time-consuming workout. In this Tabata circuit, Kaisa Keranen of KaisaFit social media fame (she also designed our FITNESS 30-Day Kettlebell Challenge!) shows you how to get in a killer 2-in-1 sweat session that will burn fat and build muscle from head to toe. Perform these total-body plyometric moves (with a special focus on strengthing your core!) and you'll be good to go for the day, without stepping foot inside a gym.

Burpee Lunge Switch

A. Jump into a lunge on one side, arms extended straight up by ears.
B. Jump feet together, then jump into a plank position.
C. Jump feet together, then into a lunge on the other side. Continue alternating.

Do AMRAP (as many reps as possible) for 20 seconds; rest for 10 seconds.

Push-Up With Half Burpee to Arm Fly

A. Place hands on ground and jump feet back, lowering into a push-up.
B. Jump feet back to starting position.
C. Lift arms up in a Y position until past ears. Repeat.

Do AMRAP (as many reps as possible) for 20 seconds; rest for 10 seconds.

Lateral Lunge, Curtsey, Squat Combo

A. Step right foot behind left for a lateral lunge.
B. Step right foot behind left for a curtsy lunge.
C. Step feet to parallel and lower into a squat. Repeat.

Do AMRAP (as many reps as possible) for 20 seconds; rest for 10 seconds.

Single-Leg Down Dog to Elbow Taps

A. Extend leg toward sky in down dog.
B. In plank bring left knee under body to tap right elbow.
C. Bring left knee to tap left elbow. Repeat on the opposite side.

Do AMRAP (as many reps as possible) for 20 seconds; rest for 10 seconds.

Complete entire Tabata circuit 2-4 times total.

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