Take a look back to about a decade ago; the rate of obesity, diabetes, and health-related illnesses were increasing in population alongside the additional developments of fast food chains in almost every corner of the world. However, in this day and age, it seems that healthy living has become very popular among people, especially women who are more motivated to transform themselves with the hope of bettering their quality of life, be physically and mentally stronger, build up their self-confidence, and to age gracefully. If you’re among the large majority of women who are engaging in this current healthy lifestyle trend, then you’re probably constantly trying to find new ways to rev up your regular workout routine in order to break through your weight loss plateau. Well, I’ve got great news that won’t only leave you jumping up and down but could also be the solution to your fitness dilemma. Ever heard of plyometrics? Well, if you’re an athlete or if you’ve been an avid fan of the Olympics, then you probably already know what I’m talking about. These high-energy plyometrics (aka “plyos”) exercises help increase your endurance and strength and give you a shot of adrenaline to increase your overall performance.
This no-weights required full body workout can be performed in the comfort of your own home; no gym membership required. The whole point in plyometrics is to keep your heart pumping for 1 minute as you perform a series of high intensity exercises that require plenty of jumping, leaping, and upper-body movements.
Have I convinced you yet? If not, then here are a few examples of plyometrics exercises that will surely get your heart rate up and leave you running out of breath (in a good way).
Stand with your hands to your side, feet together, and knees slightly bent. Once your timer is set for 60 seconds, jump while separating your legs to the side and raising your arms together. Repeat this movement until your 60 seconds is up. Continue to jog and move in place to keep your heart rate going before proceeding to the next movement.
Pogo Stick Jumps
Stand with feet together, knees bent slightly, and hands to your side. Then, execute a jump as high as you can use only the lower half of your legs to continuously lift yourself off of the ground. Repeat exercise for 60 seconds. Continue to jog and move in place to keep your heart rate going before proceeding to the next movement.
Start with feet slightly together, knees slightly bent, and hands to your side. Then, hop on your left leg and at the same time lift your right knee up towards your body, moving your arms up and down alternatively perpendicular to your body. Continue with this movement for 60 seconds and then switch to the other leg.
They may sound like simple movements that you could simply do for a warm-up, but don’t be fooled because these vigorous plyometrics jumping exercises can torch lots of calories within a short period of time, not to mention tone up your body with only the use of your own body and gravity. It’s cheap, simple, and very effective!
Plyometric exercises are great additions to your workout and can make exercising more fun and challenging. Warming up before performing intense exercises is highly recommended in order to make your workouts more effective and to prevent injuries. For optimum results and to intensify your workout, perform 2 – 5 sets of each plyometrics exercise and enjoy as you feel the burn.
Giving your exercise regimen a new makeover every few weeks is a vital part of progressing in your fitness lifestyle because the more you introduce new and intense workouts to your muscles, the more your body will love you for it. So, ladies, it’s time to ditch your boring workout routine and add a little more jumping and hopping. Trust me; you’ll love the results as well as how it’ll make you feel.