Gone are the days of endless reps on sweaty machines at the gym. To get seriously toned legs, it’s time to do some plyometrics. Similar to HIIT, plyometric exercises are intense, quick movements that will burn major calories, tone your legs and help build strength in shorter periods of time. Jumping up and down isn’t just for the kids anymore!
4 plyometric moves to tone your legs and glutes
A strong, toned lower half not only turns heads, but it also boosts your performance in nearly every activity, from running errands to running marathons.
This four-move plyometrics workout for your legs and butt is designed to be done anywhere and doesn’t require any equipment.
But wait. What’s plyometrics again?
Plyometrics is a style of exercise based on the idea that explosive movements performed in short intervals of time can add up to big gains in terms of speed and strength. It also helps you burn a ton of calories in a short period of time—so in other words, this workout is great for those days when you don’t have much time.
Perform each exercise for six reps, make each move as explosive as possible. Perform 5 sets of the entire routine. Rest for 30 seconds in between sets. Complete the workout three times per week.
It’s important to give yourself time to recover and rebuild the muscles worked, so don’t overdo it. Performing the routine three times per week is plenty to see results, trust me.
Knee Tuck Jumps
Stand with feet hip-width and parallel. Deeply bend both knees, shift hips back and lower down until thighs are close to parallel with the floor. Swing arms back by your sides.
Jump off the ground, driving knees up toward chest. Land softly with knees bent. Repeat the movement, driving off the ground with power. Keep chest up and core engaged the entire time.
Stand with feet hip-width and parallel. Deeply bend both knees, shift hips back and lower down until thighs are parallel with the ground. Staying low, jump off the ground a few inches. Land with knees bent and repeat the movement.
thumbnail courtesy of health.com