This article originally appeared on Life by Daily Burn.
The answer to your boring relationship with cardio: plyometric exercises. The lovechild of speed and strength, these explosive movements allow you to create max force in a short amount of time. So you not only get fit in a flash, but you also crush mega calories — without doing super repetitive movements like running or spinning.
While moves like box jumps fit the bill, you can get extra creative with plyos, too. Enter: Daily Burn’s new Power Cardio program, which features lots of plyo combinations for a killer cardio workout you can do in 30 minutes or less — all while targeting your entire body.
TRY IT NOW: Daily Burn’s Power Cardio Program
“You’re training the fast-twitch muscle fibers,” explains CeCe Marizu, one of the lead Power Cardio trainers. “This gets your heart rate up and works different muscles groups at once, too.”
Sounds like a one-stop shop for training, right? Well, your fitness is about to reach new heights. We pulled six creative, high-energy plyometric exercises, all from the Power Cardio program. We have a feeling you’ll fall (er, jump) for this cardio workout.
RELATED: Blast Calories, Build Muscle with Daily Burn’s Power Cardio
6 Plyometric Exercises from Daily Burn’s Power Cardio Workout
Perform each plyometric move below for 30 seconds, taking a 30 second break (or less!) between each to really raise your heart rate. Do as many rounds as possible. Though most of these moves call for a box or med ball, you can easily use only your bodyweight for each of them. Keep in mind that solid form is key, says Marizu. So start out slow (and without equipment) until you get the movements down, then crank your speed up.
1. Squat Jump Tap
Heat things up right out of the gate. Your inner thighs bring your legs together at the top of the movement, as you mimic a basketball shot to get your arms involved.
How to: Start standing with feet hip-width apart, holding a med ball with both hands (a). Push your hips back and drop your butt down into a squat, as you touch the floor with the med ball (b). Explode off your feet to jump straight up, pushing the ball up toward the ceiling. At the top, tap your feet together (c). Land softly back on your heels, feet hip-width apart and knees bent (d). Then repeat. Keep your head and eyes up the entire time.
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2. Cross Mountain Climber Mini Thruster
A creative combination exercise that works your entire body, from shoulders to abs to legs. Feel free to skip the box and do this on the floor, just remember: the faster you go (with good form!) the more calories you torch.
How to: Start in a high plank position with both hands on the box and toes on the floor (a). Drive your left knee up toward your right elbow, then quickly return it to plank position (b)…
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