15 Minute Calorie Torching Plyometrics Workout

Burn up to 200 calories in a jiffy with this 15 minute plyometrics workout. No equipment necessary-just your body!

15 Minute Calorie Torching Plyometrics Workout

Instructions: Complete the following 5 body-weight exercises for a total of 3 sets, with one minute of rest between each set.

Mountain Climbers: 1 minute

Burpees: 1 minute

High Knees: 1 minute

Butt Kicks: 1 minute

Jumping Jacks: 1 minute

Demos:

Burpees:

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.

Butt Kicks:

• Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
• Return to start position to complete one rep.

High Knees:

• In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
• Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.

Mountain Climbers:

• Start the exercise by lying face down on the floor.
• Straighten out your arms and then touch your knees down to the ground or floor.
• Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
• Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
• Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
• After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Jumping Jacks: 

• Assume an erect position, with feet together and arms at your side.
• Slightly bend your knees, and propel yourself a few inches into the air.
• While in air, bring your legs out to the side about shoulder width or slightly wider.
• As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
• Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent