There are times when I know I have to do cardio and all I want to do is cry. However, Plyometrics are an amazing way to burn calories, get your heart rate up and act as a substitute once a week for those painful 30 minutes on the stair mill. Mixing it up not only helps with you desire to get back in the gym the next day, but it also forces your body to have to keep up and change with you. So try these out and you may find the fun in cardio again!
Take these 4 exercises, do each for 30 seconds, rest 30 seconds in between each and go through all four 3 times.
1. Butt Kicks
Target Muscles: hamstrings, glutes, calves
How to do it: Stand with your feet hip-width apart, arms at your sides and elbows bent. Jump and bend one leg behind you to draw your heel toward your glutes; on your next jump, switch legs. Continue, alternating quickly, for your entire set.
2. High Knees
Target Muscles: glutes, quadriceps, calves
How to do it: Begin in the same starting position as the butt kicks. As you jump, raise your knee in front of your body, alternating legs with each jump. Land lightly on the ball of your foot, and aim to get your knees as high as possible. Repeat for your set.
3. Jumping Jacks
Target Muscles: leg adductors and abductors, calves, deltoids
How to do it: Stand with your feet together, arms at your sides. Jump your legs out to the sides while raising your arms above your head; your body should form an X[A]. Immediately jump back into the starting position[B], and continue quickly alternating with each jump.
4. Squat Jumps
Target Muscles: glutes, quadriceps
How to do it: Stand with your feet shoulder-width apart, knees slightly bent. Bend your legs to sink into a squat; at the bottom, explode upward into the air, raising your arms overhead to help you gain height. Land with soft knees and immediately sink back into your squat. Repeat for your entire set.