We are in a society in which the lack of time to exercise translates into obesity and diseases associated with it, such as diabetes, hypertension, among others.
To counteract these conditions, there are numerous exercises that help you burn more calories in a short period of time, in addition to helping you speed up your metabolism . In this regard, plyometrics is an excellent option.
Plyometric exercises are movements that are normally performed with self-loads and that are very beneficial to keep fit, so you can perform them anywhere and without any type of equipment.
3 plyometric exercises to burn more calories
- Perform each exercise for 20 seconds and rest for about 10 seconds between each exercise.
- Do as many laps as possible and try to beat yourself each time you do the circuit.
- A good option would be to perform between 8 and 10 series as long as you are able to execute them correctly.
1. Spider jump with rotation
With this exercise, you will improve both lower body strength and endurance. It is a very complete exercise but you must have a good level of physical condition to be able to execute it continuously. For it:
- Place your legs spread slightly wider than shoulder width apart.
- Bend your legs into a squatting position so that with an outstretched arm you can touch the surface of the floor.
- Keep your eyes straight ahead and push yourself to jump as high as possible.
- Stretch your arms up as you do a spin in the air.
- Return to the ground with the starting position and the opposite arm and repeat the movement as quickly as possible.
2. Spider Climbers
With this exercise you will mainly strengthen the core area and gain strength in the arms, in addition to working in an aerobic way. To run it correctly:
- Get into a push-up position, with your hands on the floor and your legs stretched out behind you.
- Bring one leg close to the palm of the hand, on the side of the body and return to the starting position.
- Perform the same movement with the opposite leg.
3. Donkey kicks
This is an exercise primarily for aerobic work, but it will help you burn a lot of calories.
- Place your hands on the ground and your legs tucked so that the ball of your foot is in contact with the ground.
- Throw your legs up, as if it were a kick.
- Perform a waist twist as you land, so that your right leg crosses under your body.
- Stretch your left arm to touch the toe of your outstretched leg.
- Return your leg to the center and your arm to the ground and throw another kick with both legs up.
- Perform the leg crossing movement alternately back and forth.
Conclution
If you are one of those who has little time to train, but still want to get in shape, do not hesitate to try these exercises. It is a different training than usual. In addition, you can include any of these exercises in your regular training sessions. We are sure that you will begin to notice the difference in your sessions.
Reference
- Creveling, Mallory. 3 Plyometric Moves That Turn Up the Burn. For Dailyburn. ⌊Revised January 2017⌋.
