A 10-Minute Fat-Burning Plyometric Workout You Can Do At Home

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Plyometric exercises are the current fitness darlings. And what makes them so effective also makes them extra brutal. That’s because plyometric exercises are fast, dynamic, and explosive movements that typically cause your heart rate to skyrocket (translating to mega calories burned). Doing them will help improve your power, speed, and endurance. Burpees—yeah that’s a plyometric. Jumping lunges—yes and yes.

So while these types of exercises may not be your favorite, they’ll get the job done. Amanda Butler, C.P.T. and fitness instructor at The Fhitting Room in NYC incorporates these types of movements into her classes and shared a few of her favorites that you can do at home.

Ready to work? Watch trainer Tamara Pridgett demo each move from the 10-minute routine below. Then, put on your sneakers, clear a little space in your living room and get ready to crush it!

Your 10-Minute Plyometric Workout

How to do it: Do 10 reps of each exercise in order. Rest for one minute then repeat the circuit as many times as you can until time is up—10 minutes is your goal! Take breaks as needed, this routine is tough.

The moves:

1. Jumping Lunges: Start standing with your feet hip-width apart, bend your knees then jump up into the air bringing your right leg forward, and left leg goes back so that you land in a lunge position. As soon as you land with soft knees, jump back up into the air and switch legs mid air to land with the opposite leg forward. Be sure to keep your chest up.

2. Burpees: Start with your feet hip-width apart. Drop your hands down to the floor and jump feet back so that you’re in a high plank position. Lower your entire body to the floor (if you want to make it more challenging you can do a strict triceps push-up). Then quickly press your whole body off the floor, jump feet forward, and jump up.

3. Single-Leg Deadlift + Hop: Start with your feet hip-width apart. Lift your left leg and extend it behind you as you tilt forward with your chest (keep a slight bend in your right leg). Then, bring your chest back up, as you lower your left leg and pass it through center to bring it in front of you with left knee bent. As you do this, hop up so that your right foot leaves the floor. Repeat this on the same side for all reps before moving to the other leg.

4. Froggers: Start in high plank position with your feet hip-width apart and your shoulders stacked directly over wrists. Now hop your feet forward in a wide position (just outside your hands) and drop your hips towards the floor. Check your balance by lifting your hands off the floor (it helps to keep the weight in your heels). Then jump feet back to start position.

5. Sumo Jump Squats: Start with your feet wider than your hips with a 45-degree turnout. Lower down into a squat position (you may feel a stretch in your inner thighs), then jump up into the air as high as you can and straighten out your legs. Land back on the floor with soft knees and return back to the sumo squat position.

6. Plank Jacks: Start in a forearm plank with your feet hip-width apart and shoulders stacked over your wrists. Keeping your core engaged, jump your feet in together and back out like jumping jacks.

7. Plyo Push-Ups: Start in high plank position. Bend arms and lower your chest to the floor. As you press yourself back up, add an explosive push off the floor bringing your hands off the floor, then land back on the floor with soft elbows.

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