High-intensity plyometric moves, like the ones in this plan, target several muscles simultaneously and keep your heart rate elevated the entire time you’re exercising. Result: You burn more calories and fire up your metabolism long after the workout is over.
These explosive movements require almost no equipment, either, so you can work up a sweat no matter where you are. Check out the plan, workouts, and some demonstrations below.
| WORKOUT SPLIT | |
| Day 1 | Lower Body No. 1 |
| Day 2 | Upper Body & Abs No. 1 |
| Day 3 | Cardio |
| Day 4 | Lower Body No. 2 |
| Day 5 | Upper Body & Abs No. 2 |
| Day 6 | Cardio |
| Day 7 | Rest |
The Workouts:
| LOWER BODY NO. 1 |
| Kettlebell Squat |
| Kettlebell Bulgarian Split Squat |
| Grapevine running |
| One-leg Kettlebell deadlift |
| Curtsey lunge |
| Single-leg Calf raise (on a curb or step) |
Related article: 5 Exercises To Boost Your Metabolism Strengthen Your Core And Sculpt Your Lower Body
| LOWER BODY NO. 2 |
| Bench Stepup |
| Alternating lateral Squat with Kettlebell |
| Pop Squat |
| Hip Bridge with Sandbag |
| Calf raise (on a curb or step) |
| UPPER BODY & ABS NO. 1 |
| Single-arm Kettlebell Shoulder Press |
| Kettlebell Renegade Row |
| Single-arm Kettlebell Swing |
| Close-grip Incline Pushup |
| Triceps Dip (on bench or stair) |
| Mountain Climber |
| Bench Knee-up |
| Plank Jack |
Related article: Cycling Interval Workout That Helps Boost Metabolism And Fat Burning And Build Lean Muscle
| UPPER BODY & ABS NO. 2 |
| Kettlebell Swing |
| Kettlebell Incline Plank Row and Flye |
| Seated Kettlebell Concentration Curl |
| Single-arm Lying Kettlebell Press |
| Plyometric Reverse Chevron |
| Bear Crawl |
| Glute Bridge March |
| Medicine Ball Arch Chop |
The Moves:
Kettlebell Renegade row:
How to:
- Grasp a pair of kettlebells using a neutral grip (palms facing each other).
- Placing the kettlebells on the ground, get into a pushup position, hands shoulder-width apart.
- With your back flat and abs tight, lift your left hand, raising the kettlebell up toward your hip.
- Hold for a one-count at the top of the movement, and slowly lower the kettlebell back to start.
- Hold for a one-count at the top of the movement, and slowly lower the kettlebell back to start.
- Continue for 30 seconds, then switch sides.
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Close-grip Incline Pushup:
How to:
- Place your hands on a bench or a box, hands narrower than shoulder-width apart.
- Your fingers and thumbs should form a diamond shape.
- Keeping your knees locked, back straight, and abs tight, slowly lower your chest toward the bench.
- Pause for a moment at the bottom, then push back up to start and repeat.
Related article: How Can You Achieve A Flat Stomach In Just 4 Weeks? By Trying This Workout At Home
Plank Jack:
How to:
- Get into a plank position, elbows resting on the ground directly under your shoulders and your body forming a straight line from your head to your heels, abs engaged.
- Brace your abs, then push off your toes, jumping your feet out wide, then back together again.
- Repeat for 30 seconds.
Related article: 4 Exercises To Torch Fat While Strength Training In This 15 Minute Step Workout
Kettlebell Squat:
How to:
- Hold a kettlebell with both hands and stand with your feet shoulder-width apart, toes pointed slightly outward.
- Bring the kettlebell up in front of your chest, keeping your elbows close to your sides.
- Keeping your chest up and midsection tight, slowly lower into a squat position.
- Drive back up through your heels to return to standing; repeat for 30 seconds.
Related article: 4 Fat Blasting Cardio Workouts To Achieve A Lean Toned Body
Pop Squat:
How to:
- Stand tall with your feet shoulder-width apart, toes pointed forward, hands clasped together at your chest.
- Quickly bend your knees and squat down until your thighs are parallel with the ground.
- Without pausing, drive back up explosively and jump to a standing position, landing with feet together.
- Absorb the landing, then quickly jump legs back out and descend into the next squat.
- Repeat for 30 seconds.
Related article: Build Muscle And Torch Calories In No Time With This 20 Minute Kettlebell Fat Burning Workout
Kettlebell Swing:
How to:
- Grasp a kettlebell with both hands and stand with your feet hip-width apart, toes pointed slightly outward.
- Bend your knees and push your hips back, allowing the kettlebell to hang between your legs.
- Press up through your heels, thrusting your hips forward as you swing the kettlebell up, arms extended.
- Squeeze glutes hard at the top, then lower kettlebell between legs; repeat for 30 seconds.
Related article: Sculpt Your Muscles And Round Out Your Curves With These 7 Full Body Exercises
Plyometric Reverse Chevron:
How to:
- Start in pushup position, feet shoulder-width apart.
- Bend elbows to lower chest toward the ground, then press up explosively, bending at the waist as you bring your hands in front of your feet, or to make it easier, walk your hands in until your hips are in a pike position.
- Then push off the ground or walk hands out, extending your body as you return back to a pushup.
- Go immediately into the next repetition, pushing up as hard as you can, bringing your hands off ground to your feet.
Related article: HIIT These Exercises In Just 26 Minutes To Blast Calories & Build A Better Body!
Medicine Ball Arch Chop:
How to:
- Stand with feet wider than hip-width, knees slightly bent, holding a medicine ball with both hands overhead.
- Bend forward at the waist, twisting the torso to the left, and placing the ball outside your left foot.
- Raise the ball up overhead again as you twist your body to the right, pausing briefly at the top.
- Repeat, switching sides each rep for 30 seconds.