Here's some news that will have you jumping for joy: Studies show that adding plyometric exercises to your workout routine can help build bone density and prevent injuries, as well as improve power, strength, and agility while zapping excess fat. Plyometrics (jump training) refers to movements that stretch a muscle before contracting it, like when you land a squat jump and then immediately jump back up again.
This high-flying workout is ideal for blasting calories and sculpting a lean, athletic lower body in the shortest amount of time.
How it works: Two times a week, do 1 set of each exercise in order, resting 30 seconds between moves. Do 3 circuits total. Your nervous system needs time to recover from this strenuous workout, so you should not do it more than twice a week. Don't be discouraged if you need some time to work your way up to the full routine. You can start with fewer repetitions and/or sets and add more when you're ready.