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This 10-Minute Plyometric Workout Builds Powers and Strength

The Ultimate At-Home Plyometric Workout

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The easiest way to fast track your results? Put a little spring into your step! Studies show that adding plyometric workout moves to your exercise routine can help build bone density and prevent injuries, as well as improve power, strength, and agility—the three elements that separate good athletes from the ones that win gold.

Plyometrics (also referred to as "jump training") refers to movements that stretch a muscle before contracting it, like when you land in a squat jump and then quickly jump back up again.

"These explosive moves give you more bang for your buck; they're intense; and they work several muscles at once," says Kira Stokes, the trainer who developed the plyometric workout below and the creator of the Stoked 360 class for Reebok Sports Club/NY in New York City. "Your heart rate stays elevated the entire time you're exercising, so you burn more calories, even after your workout is over."

How it works: Do the six plyometric workout moves as a circuit twice through for 10 minutes just three days a week. Then go out and play! Total time: 10 minutes

You will need: No equipment (the same is true for these 7 at-home workouts!)

A word of caution: Plyometric workouts aren't for everyone and should only be attempted if you are fully-rested, injury-free, and have mastered your alignment on basic movements like the squat. (BTW, here are six ways you might be squatting wrong.) Be sure to pay extra attention to your form during all of these exercises, and stop immediately if something hurts. 

Photo: James Farrell

Plie Squat Jump

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Targets abs, butt, and legs

A. Stand with feet slightly wider than shoulder-width apart, toes pointed out.
B. Lower into a deep plie squat with hands clasped in front of chest. Jump as high as you can, tapping heels together in midair.
C. Land with knees soft in plie squat position.

Repeat for 45 seconds.

One-Legged Dead Lift Hop

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Targets abs, butt, and legs

A. Stand on left leg, right knee lifted to hip height; raise arms out to sides and bend elbows (to resemble a goalpost).
B. Keeping back flat and arms raised, hinge forward; extend right leg behind you (body is parallel to floor, head to right heel).
C. Reverse motion, returning upright, and as right knee lifts forward, push off left leg to jump up. Land softly on left leg and repeat.

Continue for 30 seconds, trying not to let right leg touch floor. Switch sides and repeat for 30 seconds.

Make it easier: After jump, tap right foot on floor, then lift knee again. (Related: The Best Lower-Body Deadlift Workout For Women)

Double Jump

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Targets abs, butt, and legs

A. Stand with feet hip-width apart and arms by sides. Lower into a deep squat and bring hands together in front of chest.
B. Jump as high as you can and land in lunge position with left leg forward (bend both knees 90 degrees at this point of the plyometric workout move).
C. Jump as high as you can again and land in squat position.
D. Repeat the lunge-squat jump combo, landing with right leg forward.

Continue for 45 seconds, alternating sides.

Lateral Lunge

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Targets abs, butt, and legs

A. Step left leg out to left side, bending left knee while keeping right leg straight; hinge body forward from waist. Touch right hand to floor between feet and place left hand on top of left thigh. (For this plyometric workout or otherwise, learn how to perform a side lunge with perfect form.)
B. Pushing off left heel, shuffle to right two times, ending in side lunge to right with right knee bent and left leg straight; touch left hand to floor between feet.
C. Repeat movement to left side, pushing off right heel.

Continue for 45 seconds, alternating sides.

Pop-Up

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Targets shoulders, triceps, abs, butt, and legs

A. Lie facedown on floor, palms next to chest, toes turned under.
B. Do a push-up, using upward momentum to jump left foot in between hands and quickly stand up into a plie squat as you bring hands beside chest.
C. Reverse motion to start.

Continue for 45 seconds, alternating legs.

Related: Sub These 5 Plyometric Workout Moves For Cardio—Sometimes

Plank-Straddle Hop

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Targets shoulders, triceps, abs, butt, inner thighs, and outer thighs

A. Start on floor in plank position with feet hip-width apart, balancing on forearms and toes, elbows directly under shoulders, palms flat on floor.
B. Hop feet out to sides into a wide V, then hop feet back to start position.
C. Straighten arms, pressing palms into floor (hands will be slightly in front of shoulders on floor).
D. Reverse motion, lowering forearms to floor.

Repeat for 30 to 45 seconds.

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