Are you bored of long cardio sessions on the treadmill and don’t know how to eliminate excess fat without going to them? With the agility ladder, in addition to shaping your body, you will gain speed that will help you improve your performance.
Many athletes use this ladder in their workouts to even improve their coordination or body composition, since it is a very dynamic and demanding workout that will allow you to take your workouts to a higher level than what you are currently working on.
Discover 4 exercises with agility ladder to burn fat.
How to burn fat with the agility ladder
1. Linear race through ladder
It is a very simple exercise to carry out that will help you to raise your heart rate and prepare for later work. For it:
- Stand in front of the ladder and run quickly through it. Try to get both feet to land inside each square.
- When you reach the bottom of the ladder, head to the beginning by walking to lower your heart rate and recover for the next set.
- Perform the exercise plyometrically, decreasing the contact of your feet on the ground.
- When you have mastered the movement, try to bring your knees up to add more difficulty to the exercise.
2. Sideshift stroke
With this exercise you will test your coordination and agility. For it:
- Stand to the side of the ladder and begin to move sideways.
- Step into each frame with both feet alternately and jump to the side, where you started the exercise, as fast as you can.
- Rest about 30 seconds between sets and do 4 to 5 total sets.
3. Jumps with open legs and closed legs with squat
Add strength work to your lower body with this move:
- You should start with your feet outside the frames.
- Jump forward, to put your feet together in the frame and perform a squat. Then jump plyometrically and get off the ladder.
- Go forward by jumping out and in alternately.
Complete the entire ladder run for 5 times, with a one minute break between each set.
4. Diagonal ladder movement
It is an advanced exercise with the agility ladder that requires a lot of coordination to execute it correctly. To complete it:
- You will have to alternate one foot inside and one outside the frames, through the ladder.
- You will move diagonally and forward, trying to ensure that the feet never coincide within the same frame.
Conclution
Try using the agility ladder in your workouts . With this implement, you will be able to burn more fat with a much less investment in time. In addition, you can benefit from the enormous advantages that this type of training has, such as, for example, making you be more explosive and faster.
We leave you the best offers of agility ladders
Reference
- Help, Tiffany. 5 Agility Ladder Drills for a Full-Body Burn. For Dailyburn. (Revised January 2018).
