8 Fat Melting Plyometric Exercises You Should Try

With summer right around the corner, most of the fitness population will be changing up workouts to start burning fat.

With this comes a lot of frustration if we don’t meet our goals.

Let me save you the frustration and give you an approach that will set you up for success.

I’m going to show you 8 plyometric exercises that can help you get into shape for this summer!

What are Plyometrics?

Plyometrics are exercises performed traditionally by athletes at all different levels to help produce more power off what is called “ground reaction force”. This is essentially the amount of force the body produces against the ground to create more energy for the movement.

However, plyometrics doesn’t stop there. This type of training can be used for serious fat loss results.

Related: Jump Around – How You Can Benefit from Plyometrics

The reason plyometrics go hand in hand with fat loss is because of the power and energy system you have to use to get the exercises complete. When performing a plyometric exercise like a box jump or a power skip, you are focusing on making the movements explosive and powerful.

When you do an exercise at this intensity for even 20-30 seconds, your body is working hard to recruit the muscle fibers it needs to perform the movement. As we all know, the more energy you are using, the more calories are being burned.

Now plyometric workouts and a traditional run on a treadmill are 2 different things. For many of us, the treadmill or bike is the first thing we run towards to help burn fat. While this isn’t the worst idea, it may not be the best either.

If you are trying to get shredded for summer, I imagine most of you will want to keep muscle as well. When you are training on a treadmill and ditching out on weights and plyometric training, you are leaving muscle gains on the table!

When you limit yourself to a treadmill, you are losing weight but you are also losing the muscle you worked hard for! So drop the treadmill and long runs to 3-4 times a week or maybe 5 shorter runs through the week. The reasoning is because when you run on a treadmill or go on a run for miles and miles, you are depleting the calories in the body that make it necessary for our muscles to keep the muscle size on.

Now on the other hand if you are someone who typically would rather jump off of a bridge than do cardio, this is where plyometric training can come in. When performing these style of workouts, not only are they more efficient for burning fat and building muscle, but they are way more fun than just looking at each car pass by the window while you jog on the treadmill.

How To Use Plyometric Exercises For Maximum Fat Loss

Plyometric exercises are a huge favorite for training athletes to produce more force and create more of a spring like reaction called stretch reflex in the muscles. There are plyometric exercises that can be beneficial for a person wanting to lose body fat as well.

Now the biggest difference is how they are programmed with the volume and intensity. Most athletes may do plyo movements with an added resistance like weights or bands. They also need to go 100% on every rep to reap the benefits. The reps are usually lower to save impact on the joints, especially under loads.

On the other hand, for losing body fat you want to do the reps with no load if you are going for more repetitions or an increased amount of time. The reasoning for this is it will save the joints from suffering unnecessary pressure. Your goal is fat loss, not to jump higher than LeBron. We will still be keeping the intensity up while performing these so still give maximum effort.

Give these 8 plyometric exercises a shot in your workout programs.

1. Alternating Lunge Jumps

This is one of my favorite plyo exercises to program for my clients and myself. Not only are you getting a solid workout for your quads, hamstrings, glutes and core but you are revving up your heart rate with this one.

I like to start in a lunge position and then when the time starts, you are exploding up by jumping off both feet. As you are in the air, you will switch feet and land with the opposite leg up.

2. Lateral Power Skips with Bands around the Thighs

This is an exercise that will build muscle on the outside of the legs and glutes. You will start by putting on a band around the thighs, I usually like to set them up about 3-4 inches above the patella. From there, you will start with both legs just about touching together.

Apply force into the ground with the outside leg and push off so that you send yourself in the opposite direction. Softly land on the inside foot and come back to the starting position with both legs a little closer together. Repeat for the total number of repetitions or the total distance.

3. Resisted Jump Throughs with Bands on a Rack

This is another favorite of mine that I tried out with my athletes. After doing this exercise, I soon realized that it would be great for fat loss. You will need some red mini bands or you can change up band tension depending on your fitness level.

You will need a rack with pegs at the bottom so you can loop the bands around a base. If you do not have a rack, you can use a couple sets of dumbbells to wrap the bands around. If you are at home and have nothing to loop bands around, I programmed burpees instead.

After you get the bands looped, you will throw the bands over your shoulders almost like a bookbag. Now when the timer starts, you will start jumping up and down at a quicker pace. When you do your jumps, come to about a quarter squat as you bring your arms down past your hips.

As you get ready to explode up, keep the chest from caving in, keep the core tight and use your arms to maximize your force as you jump up through the bands. You will notice you may only get inches off of the ground but think about jumping so high you can touch the ceiling.

4. Broad Jumps

Here is one that you can challenge yourself with. We will be performing broad jumps also known as frog jumps or long jumps. I would like you to lay on your back on the ground and measure out from your feet to your head. So if you are 6 foot tall, then you can just measure 6 feet on the ground. Once you get that marked, you will be jumping and trying to clear it each time.

Your starting position will be with your feet about shoulder-width apart. You will again come into a quarter squat with the arms coming down to gain momentum as you get ready to jump forward. When you explode off the ground, swing the arms through with you and push through your hips to gain more power. You will be jumping out and up simultaneously.

Related: Plyometrics – The Missing Piece in Your Programming Puzzle

As you land, try to absorb the landing to take stress off of your knees. Turn around and find the mark you need to get to and repeat this process for the number of repetitions listed.

If you can clear this with ease then raise your arms straight over head and try seeing if you can jump over that extra length.

5. Tuck Jumps

This exercise may just be the hardest on the list because of how fast you will get tired while performing this. On the other hand, I have had a lot of success with this exercise. You are exerting so much energy and with that comes a lot of calories being burned.

You will start off in about a shoulder-width stance and begin to jump. When you jump, bring the knees to your chest like you are making a ball then bring the feet back down to catch yourself. You will repeat this for a time limit in a rapid fire style which is basically as many as you can in the time limit.

6. Air Squat Jump Complex (wide to close)

Here is another solid exercise that will target the hamstrings, glutes, and quads. You will be starting in a wide stance with the toes pointed out slightly.

When the time begins, you will go into a squat then when you come up from the rep, jump and in the air, bring the feet to a close stance and land into a close stance squat. From the close stance squat, you will jump into a wide stance squat and keep switching until your timer goes off.

7. Clap Push Ups

Want to hit the upper body? I’ve got you covered with these plyo push ups. Start in a push up position and proceed with a normal rep but as you push yourself up, explode and clap your hands. As soon as you do this, bring the hands down to catch yourself.

If you are new to this exercise or push ups in general, maybe stay away from this until you master push ups.

8. Alternating Plyo Push Ups with a Medicine Ball

Still wanting more for your upper body? Try out this one! We need a medicine ball for this exercise. Start in a push up position but place one hand on the medicine ball and the other hand on the ground.

Go down for the push up and as you come up, you are going press up and to the side slightly so your opposite hand catches on the medicine ball. You will repeat this movement back and forth for the time listed. Remember to keep your feet in the same place and to be explosive.

Ask The Ripped Dude: Why Do Plyometrics?

Q. I can’t even pronounce the word ‘plyometrics,’ let alone understand why someone would do them. What’s all the fuss about?

You don’t have to be a former college athlete to do plyometrics. Just because it involves a lot of athletic movement doesn’t mean you can’t train your body to be more nimble. Plyometrics, or “plyos,” are a type of exercise that encourages muscle development, speed agility, endurance and quickness. If you’re interested in doing a plyos workout, prepare to do some jumping!

Plyo Your Belly Off!

Plyometric exercises stimulate several different muscle groups at the same time. Although plyos are generally used to improve athletic performance, they can also be used to improve fat loss, strength and endurance. Plyometric exercises are great for challenging your fast-twitch muscle fibers, coordination and agility. All these things work together to help transform fat into lean muscle while elevating your heart rate and igniting a caloric burn!

These exercises are very high impact, so proceed with caution if you decide to implement them into your training regimen. There’s a lot of jumping involved, and it’s relatively easy to twist an ankle, sprain a knee, or herniate a bulging disk.

Introducing plyometrics into your cardio routine can spice up your workout. Plyometric training challenges your muscles, nerves, and tendons because you need explosive power to perform the repetitions. You’ll burn twice as many calories and have way more fun than plodding away on a treadmill or stair-master.

Personal Plyo Training

I implement plyometrics into my training routine every week and it helps me stay lean and explosive and gives me great endurance. I also put my clients on these routines and it helps them achieve their fat-loss goals.

Try this plyo workout three times per week for added athletic prowess and fat burn!

Workout 1 5 sets, 30 sec+ 4 more exercises

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BCAAs And Plyos On A Higher Level

You will get more out of your plyometric workout if you take BCAA’s before you do you train. A study at Northumbria University found that subjects that used a BCAA supplement before and after a plyometric-based exertion test were significantly less sore than those who didn’t take the supplement. In addition, the BCAA group regained maximal muscle power significantly faster than the non- BCAA group.

Read Before You Plyo

  • Before you attempt any plyometric workout, make sure you warm up properly and stretch for at least 15-20 minutes.
  • Perform plyos on a soft surface like grass, carpet, or rubber mats.
  • If you feel pain, stop.
  • If you’re a beginner, start your plyo training by doing the movements slowly. You can build speed once you’ve gotten the hang of them.
  • Take at least a day or two of rest between plyometric workouts. Your body will need some good recovery time before it can do another plyo training session.

Plyometric training, or “jump training” as it has been known, is the name of a high intensity training method that has increased in popularity over the years due to its proven ability to increase not just speed and endurance but also the amount of fat that is burnt during exercise.

The basic principle of plyometric training was discovered by scientist Yuri Verkhoshansky and adapted by sports performance trainer Michael Yessis in order to make it more mainstream. Originally developed for competitive athletes participating in events such as sprints and the long jump, plyometric training is made up of a series of rapid, high intensity movements that will get your heart racing and provide you with an effective and challenging workout that will enhance your speed and agility.

The term plyometric describes any form of exercise that requires the muscles to use an explosive movement which results in a jump. The rapid speed and force of the jump shocks the muscles that are being used and, when performed repeatedly, the exercise becomes particularly effective. Plyometric training has a proven ability to increase fat loss and improve overall performance and, taking this into consideration, it is no wonder that so many people are choosing to incorporate it into their training routines.

Plyometric training is so effective when it comes to fat burning because not only does its rapid movement act as cardio and raise your heart rate but the jumping element of the exercise doubles up as a form of strength training for the muscles involved because of the way that they are forced to quickly expand and contract.

When your feet make contact with the ground after a jump your muscles are stretched slightly in what is called an eccentric contraction. Despite this stretch being small, it works your body harder and results in a stronger concentric contraction the next time that you jump. If these explosive movements are performed repeatedly for a period of time then not only will they significantly increase your fitness levels but the contractions in your muscles will be greater than those experienced during other strength training exercises.

Plyometric exercises are incredibly versatile and most of them can be performed anytime, anywhere and require little or no equipment, meaning that you do not need to fork out for a gym membership in order to benefit from this style of training. Plyometric training is ideal for those with busy lives who struggle to find time to train as just 20 minutes three or four times a week is enough to increase fitness levels and burn fat. Alternatively, a couple of plyometric exercises could be added into existing strength training programmes or used in place of more conventional cardio methods in order to spice up a boring exercise routine.

Popular examples of plyometric exercises that can easily be added into training routines include high knees, squat jumps, jumping lunges and, of course, the infamous burpee. Plyometric exercises are versatile in the sense that they can be modified to make them either more or less challenging in order to ensure they are equally as suitable for advanced athletes as they are for those individuals just starting out on their fitness journey. Whether you decide to throw a couple of burpees into your training programme after you finish each set of exercises at the gym for or perform a high intensity interval training circuit made up of entirely of plyometric exercises in the comfort of your living room, the benefits of plyometric exercises are available to everyone willing to work for them.

In addition to providing a high intensity cardiovascular workout, the majority of plyometric exercises will specifically target the muscles in your legs and glutes. As the lower body contains the largest muscle groups, focusing on this area when training is the quickest way to get into shape. By turning fat burning compound movements such as squats and lunges into explosive movements by incorporating a jump you will stimulate those fast-twitch muscle fibres and increase your heart rate, resulting in far more calories being burnt.

Whether you are overweight and just starting out on your fitness journey or are a competitive athlete looking to strip those last few pounds of fat in order to get shredded, plyometric training is a quick and effective way to increase your cardiovascular activity whilst helping to support and maintain muscle. Including these explosive jumping movements into your training programme will enhance your overall training performance and body composition in a matter of weeks and, if performed consistently, will result in a lean and shredded look.

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Workout of the Month: 8 Jumping Exercises

Jump training, also known as plyometric training, is an effective way to build explosive power, stability and coordination. Not only does this type of jumping training improve sports performance (e.g. running, basketball, tennis, free running, skiing, to name a few), it is also beneficial for general fitness – building stronger legs, adding intensity to workouts, and burning more calories.Because jumping is a skill, it’s important to learn the basic technique of jumping and landing, before adding intensity and volume. If you are new to this type of training, speak to an EVO Personal trainer before trying the following workout. This circuit-style workout consists of 8 exercises performed back to back – but don’t be fooled by its simplicity! Although each exercise involves a jumping movement, you will feel the whole body engaging.


  • Interval timer or stopwatch (set the work:rest intervals as outlined below)
  • Plyo box
  • Pull up bar – if you cannot perform a pull up, use a step for assistance


Perform each of the following exercises in order, choosing one of the following levels that suits your ability and current fitness:

  • EASY – 1 round, moderate pace, 20s work:20s rest
  • MODERATE – 2 rounds, moderate pace, 20s work:20s rest
  • HARD – 3 rounds, fast pace, 20s work:10s rest


Keep the arms overhead and aim for quick jumps. Don’t drop too deep.


Take the arms as high as possible and find the rhythm.


Drop quickly to the floor and explode out off the push up into a jump.


Throw the arms up as you jump onto the box, landing with two feet. Step back down and repeat.


Jump up to the bar and quickly perform a pull up.


Keeping feet together, jump quickly from left to right. Use the arms for balance.


From a push up position, jump the legs side to side aiming to lift the hips over the shoulders.


Run on the spot bringing each heel to the butt.


  • This workout requires just a small amount of space, so is ideal when your favourite machines are in use
  • Feel free to change the order or even substitute with some of your favourite jump-based exercises
  • Partner up with a buddy and compete against each other for rep

Don’t forget to share your workout performance with us via Facebook and Instagram!

Plyometric exercises are great for increasing overall explosive strength and speed, giving you an acceleration and power advantage over the competition. They teach muscles to produce maximum force in a minimum amount of time by training the stretch reflex of the muscles being used.
Plyo training can be done in many ways with focuses on many different body parts but most commonly seen are various jumps utilizing the muscles throughout the legs, and hips. This type of training is a key component to many programs for athletes, from high school teams to the pros.
These are most effective when used to train a for specific motion used in the particular sport or activity you are training for, however, listed below are the best versions that don’t require any equipment and boost performance for a broad range of sports. For the most dramatic vertical and speed gains, wear a weighted vest while doing these movess.
Broad Jumps
Knee Tuck Jumps
Jumping Lunges
Lateral jumps
Squat Jacks
Doing 15 repetitions of these in sets of 2-3, three times a week, will increase speed and strength, while decreasing reaction time.
Plyometrics should only be done by those who are already well conditioned, and who have good overall strength and flexibility. You should never do these with added weight such as a weighted vest or ankle weights until you have mastered the basic version.
Because these challenge your muscles more than traditional exercises, you should not do them more than two to three times a week to protect yourself from repetitive stress syndrome. Doing these any more than two to three times a week does not allow your muscles to recover and fully repair themselves before being damaged again with another round of training. This can not only stall your improvement but can even reverse your progress.

Explosive Plyometric Workout

Plyometrics are explosive exercises that increase speed, quickness and power. Most exercises include “jumping,” in which the muscles exert maximal effort and force in short bouts or intervals of time. The goal is to move from the eccentric to concentric phase of a movement rapidly while using proper biomechanics.

Plyometrics are often used to train athletes or highly fit individuals. Because they require high force and can be tough on the lower-extremity joints, especially the knees, intense plyometrics are not recommended for novice exercisers. Anyone incorporating plyometric exercises should have an established workout and strength routine, because many of these exercises require strong ligaments and tendons. Individuals can progress lightly into plyometrics before incorporating more advanced and explosive moves. Some clients may never develop to performing true explosive plyometric exercises, but can benefit from lower-intensity movements.

Reps or timed work-to-rest intervals can be incorporated into both one-on-one or group fitness settings. Traditionally, the more explosive the movement, the shorter the work period should be, followed by a longer rest period. The work phase can be as short as three reps or 10 seconds, while rest can be as short as 20 seconds or as long as two minutes. Rest is important for ensuring proper biomechanics and mental focus.

The following exercises are intended for the more advanced client. However, even explosive plyometrics can be progressed. The following workout demonstrates three levels of explosive plyometrics, which can be incorporated, as appropriate, into a client’s training program.

Level One

Lateral Bounds

Stand tall with feet together. Jump laterally to the right as the arms come forward. Land on the right foot as the arms come toward the sides of the body; bring the left foot together with the right and repeat.

Squat Jumps

Stand tall with the feet shoulder-distance apart. Lower the body into a squat position; pull the elbows back and use the arms to explosively burst or jump up. Reach the arms overhead as the feet leave the floor. Land softly, lower the body and repeat the jumping motion.

Plyo Reverse Step (or Lunge) With Jump

Stand tall with feet hip-distance apart. Reach the right leg back and touch the floor with the ball of the foot (or lunge for a more challenging exercise) while the right arm comes forward. Explode the body upward as you drive the right knee forward. The left arm will reach overhead. Repeat the first side before switching.

Level Two

Squat Thrusters

Begin in a high-plank position. Jump the feet forward and land the body into a squat position. Draw the elbows close to the knees. Jump the body back into a high plank and repeat.

Plyo Push-ups

Start in a high-plank position with the hands set up for a push-up. Lower the body into a push-up position and explode upward. As the arms straighten, lift the hands off the ground and clap them together. Release the hands quickly to the starting position and repeat. To make it more challenging, lift the feet off the ground as well.

Single-leg Dead Lift With Jump

This is the more challenging version of the plyo reverse lunge with jump as it focuses on stabilization and explosion of one leg. Stand tall and step the right foot back behind the body. For those with good balance, do not touch the right foot on the ground. Bring the body parallel to the ground, reach the right hand toward the floor (similar to Warrior III in yoga) and bring the right foot level with the hip. Begin to come upright and explode upward. The right knee will drive up while the left arm reaches overhead and the left foot lifts off the ground. Complete a set on the first side before switching to the other side.

Level Three

Box Jump

Choose a box height that suits your current fitness level. Stand facing the box and lower the body into a squat position. The arms will naturally raise in front of the body. Begin to jump up and forward while lifting the knees. The arms will naturally swing behind the body as you land on the box in an athletic stance or squat position. Step off the box, reset and repeat.

Burpee With Knee Tuck

Complete a traditional burpee (complete the push-up to increase the challenge). On the up phase, jump and tuck the knees up toward the chest. Land softly on the balls of the feet first and then the heels. Repeat the movement. If the tuck doesn’t work, continue with a traditional burpee followed by a 180-degree turn.

Alternating Lunge Jumps

Start in a lunge position with the right foot forward and the left leg behind. Lower the back knee to the floor as the arms swing in front of the body. Propel upward, lifting both feet from the ground and quickly switching the foot position (the left foot should now be in front). The arms will come down toward the hips as you lift. Repeat, alternating legs each time.

10 Most Effective Weight Loss Exercises For Torching Fat

Weight loss diet..check… but what is it that you are missing out on in your weight loss program? It is the set of weight loss exercises which should be incorporated in your weight loss journey.

While planning to start the weight loss program, we often find ourselves stranded at a juncture where we do not know as to where to start from.

So, here in this article, we bring to you 10 easy do-at-home weight loss exercises which when combined with a balanced diet give you that frame you have always dreamed to attain.

Table of Contents

  • Kettlebell Swings
  • Body-Weight Exercises
  • Jump Rope
  • Tabata Drill
  • Mountain Climbers
  • Double Jump
  • Squats
  • Explosive Lunges
  • Burpees
  • Lunges

1. Kettlebell Swings

Kettlebell Swings

Kettlebell Swing is an extremely effective weight loss exercise as it involves the entire body.

Moreover, they qualify under low impact-high intensity exercises like skipping, which is highly conducive for calorie burn and weight loss.

To perform this exercise, follow the following steps:

  • Stand with feet slightly wider than hip-width apart. Grasp kettlebell with both hands in front of you.
  • Engage core and squat slightly. Press hips forward as you stand and swing the kettlebell upward.
  • Lower arms and return to the slight squat position for 1 rep. Complete 3 sets of 15 swings.

2. Body-Weight Exercises

Body Weight Exercises

Performing body-weight exercises enable your heart to pump more blood and activates your muscles.

This weight loss exercise builds your muscle mass, which directly means more calories burned. Here is how you should do this exercise.


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  • Keep your arms at your side and your feet together. Jump feet apart and raise hands into a jumping jack. From there, place hands on the ground, jump feet out and back in. Raise up back into a jumping jack. Continue for 10 reps. Complete 3 sets.
  • Stand with legs straight, right hand on your hip and the left leg lifted. Bend and touch your right knee with your left hand. Continue for 10 reps before switching sides. Repeat for 3 sets.
  • Get into plank position, with hands on the ground and legs outstretched behind you. Begin driving your knee into the opposite shoulder. Continue switching legs for 45 seconds, repeat for 3 sets.

3. Jump Rope

Jump Rope

Jumping rope is as much fun today as it was in the childhood. It is again a low impact-high intensity weight loss exercise which involves the entire body .

  • You have to begin with your feet together and your hands holding the ends of the jump rope.
  • Swing the jump rope and hop over with feet together. Continue jumping for 1 minute. Complete 3 sets.

4. Tabata Drill

Tabata Drill

Tabata Drill raises your metabolism and heart rate in no time. Since this weight loss exercise is performed at high intensity, the body needs to work much harder to keep up with it.

In this exercise, your metabolism stays at that high not only during the workout but even after the workout as well. This effectively means that the body keeps burning fat even hours after you have stopped working out.

  • Begin with dumbbells up to your shoulders and feet together.
  • The dumbbells jack straight up until arms are fully extended. At the same time jump your feet outward. Continue for 20 seconds.
  • After 15 seconds, place feet shoulder-width apart and dumbbells at your chest.
  • Begin jabbing the dumbbells across the body. Switching sides, continue for 20 seconds. After 15 seconds of rest, repeat both exercises for 10 rounds.

5. Mountain Climbers

Mountain Climbers

Mountain climbers are an excellent way to burn calories. This weight loss exercise requires you to engage your upper arms muscles, as well as your core and your legs.

  • Loop center of band around a stable post like a couch leg. Start on floor in plank position facing away from the post, feet placed in handles like stirrups.
  • Alternately bring right and left knee in toward chest, not allowing toes of bent leg to touch floor.
  • Repeat for 1 minute and rest 20 seconds. Do 3 sets.

6. Double Jump

Double Jump

This requires a tad bit modification in your regular squats by including a jump and lunge. This weight loss exercise increases the heart rate and you will feel a pull in your abs, butt, and legs.

  • Lower into a deep squat and rise up as if you’re jumping, but land in a lunge position with your right leg back.
  • Use momentum to jump from this lunge position back to a squat. Continue for 45 seconds, alternating legs. Do two sets total.

7. Squats


Squats are considered one of the most effective weight loss exercises, which even pregnant women are advised to perform.

This weight loss exercise involves working out your core and entire lower body.

  • Start with feet hip-width apart, arms either at your sides or holding weights. Keeping your weight in your heels, begin lowering your legs and raising your arms in front of you.
  • Keeping your back straight, lower until your thighs are parallel to the floor.
  • Maintain an even pace and rise back to a standing position. Repeat 3 sets of 15 reps.

8. Explosive Lunges

Explosive Lunges

Explosive Lunges qualify under high-intensity exercises, which immediately increase your heart and get your calories burning.

This is how you have to perform this exercise.

  • Start with your feet together, hands on your hips. Step forward with your right leg.
  • Bend until your right leg is at a 90-degree angle. Jump up, switch your legs in midair, and end with the left leg lunged forward.
  • Repeat the lunges, switching sides for 1 minute. Complete 3 sets.

9. Burpees


This weight loss exercise targets your core, chest, and legs simultaneously.

  • Stand with your feet shoulder-width apart and arms at your sides. Push your hips back, knees bent, and lower into a squat.
  • Place your hands on the floor directly in front of you and shift your weight to them. Jump back softly to land on your feet in the plank position.
  • Jump your feet forward so they land just outside of your hands. Reach your hands up and jump explosively into the air.
  • Immediately lower back into a squat for the next rep. Repeat 8 to 12 times. Complete 3 sets.

10. Lunges


Lunges as a weight loss exercise are highly effective for torching calories. This exercise works on your glutes, quads, and hamstring. Again, this exercise is high intensity. For this exercise, perform the following steps:

  • Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.
  • Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.
  • Pause, then bring your right leg home to start.
  • Now do the other side by stepping forward with your left leg.
  • Repeat 10 times on each side. Do a total of 3 sets.

So here, we have talked about 10 weight loss exercises you can immediately start performing in the comforts of your home.

Combine them with a balanced diet full of fat burning foods and see the results.

For more information on how to go about incorporating weight loss exercises and foods in your diet, talk to our Truweight Nutritionist today! Click here to avail it.

50 Best Weight Loss Exercises Sakshi Gupta Hyderabd040-395603080 January 9, 2020

Not every one of us can afford a good physical trainer who can guide us through our weight loss journey to become fit and fabulous, right? So here, we have got for you the 50 best and most popular exercises that not only just guarantee weight loss but also make you stronger and fitter.

Exercises For Weight Loss:

Let’s have a brief idea about the exercises that will help to lose weight effectively:

1. Plank:


Plank is one of the most basic moves that you can follow to keep yourself fit. It has so many benefits that you will love it for sure.

How To Do It:

  1. Get down on the floor on your hands and the balls of your feet.
  2. Make sure your body is in a straight line and your hands are underneath your shoulders.
  3. Keep your abs tight and belly button sucked in.

2. Jumping Jacks:


Jumping Jacks are one of the best cardio moves that are very effective in incinerating fat from the entire body.

How To Do It:

  1. Stand with your back erect and abs tight keep your feet together.
  2. Now jump and open your feet wide.
  3. At the same time lift your arms overhead.
  4. Jump again and come back to the starting position.

3. Skipping:


Skipping or rope jumping is a cardio exercise that can burn 300-400 calories in 45 minutes depending on your weight.

How To Do It:

  1. Stand with your back erect and abs tight.
  2. Keep your feet together.
  3. Now jump off the ground a few inches letting the rope pass under your feet and bring it back up.
  4. If you do not have a rope, just jump up and down without the rope but keep moving your hands as if you are holding a rope.

4. Cross -Trainer:


Elliptical trainer or cross-trainer does not only burn a major amount of calories but also builds leg muscles and helps in shedding arm fat.

How To Do It:

  1. Step on the peddles and get hold of the handlebars firmly.
  2. Now move your feet along the peddles as if you are stepping forward, it nearly imitates the walking motion.
  3. With every step, make sure you move handlebars also, one towards your chest and alternating the movement.

5. Butt Kicks:


Butt kicks are cardiovascular exercises. The difference between butt kicks and jogging is that in butt kicks you try to touch your butt alternatively with each leg. To increase the intensity, increase your speed.

How To Do It:

  1. Stand with your feet hip-width apart and keep your abs tight.
  2. Now start jogging on the spot with your calves kicking back and feet almost touching your butt.

6. Mountain Climbers:


Mountain climbers burn fat from the abdominal area and help in getting rid of love handles.

How To Do It:

  1. Get into a plank.
  2. Bending one knee, place it slightly forward.
  3. Now start shifting your legs forward and backward by interchanging their positions.

7. Plank Jacks:


Plank Jacks are a cardio version of planks which give the benefit of both cardio and strengthening the core.

How To Do It:

  1. Get into the plank and jump your legs open.
  2. Jump again and bring your feet together.
  3. Open and close is the movement you follow while your upper body remain stationary in plank.

8. Push-Ups:


Push-ups are amazingly effective for toning arms and strengthening the whole body.

How To Do It:

  1. Get into plank.
  2. Now, bend your elbows as you lower yourself toward the floor.
  3. Press back up by straightening your arms.

9. Triceps Push-ups:


We all detest those bingo wings. So, kill that tricep fat by doing triceps push-up.

How To Do It:

  1. Get into the plank.
  2. Remain on your toes or put your knees down.
  3. Now press into the floor by pushing your elbows back.
  4. Straighten your arms and push back up.

10. Spider Push-up:


These push-ups work your arms, shoulders, legs and glutes all at the same time.

How To Do It:

  1. Get in the plank and put your right hand out beside your head and your right foot in line with that hand.
  2. Now, press down and as you push back up, get back into plank.
  3. Switch sides with every push-up.

11. Side Plank:


Side planks are good for toning obliques, shedding muffin tops and losing arm fat.

How To Do It:

  1. Get into the plank pose.
  2. Now shift to your right side by balancing on your right hand and foot.
  3. Hold that and then roll over to your left side.

12. Forearm Plank:


Forearm plank strengthens your shoulders and upper arms along with a strong core.

How To Do It:

  1. Get into the plank position with abs tight, body straight and hands directly underneath shoulders.
  2. Now, lower yourself onto your forearms with elbows lined with your shoulders.
  3. This is also called dolphin plank. Hold for minimum 30 second.

13. Hip Twists:


Hip twists are also known as waist whittlers because they are very effective in shedding inches off your waist.

How To Do It:

  1. Get into the forearm plank.
  2. Now, twist your hips and touch your right hip to the floor.
  3. Twist again and touch the left hip to floor.
  4. Keep twisting for at least 1 minute.

14. Bridge:


Bridge pose and bridge dips are one the best exercises for your booty. It makes your butt bigger and perkier and strengthens the abdominals.

How To Do It:

  1. Lie down on your back with knees bent and feet on the floor.
  2. Raise your hips up as high as you can until you get a straight line from shoulders to knees.
  3. Squeeze your butt-cheeks together.
  4. Lower your booty towards the floor and then raise back up.

15. Bridge With Leg Lift:


Bridge with Leg Lifts is an advanced variation of simple bridge dips which focuses on your butt muscles from all angles and works on the lower abs more effectively.

How To Do It:

  1. Lie on your back with feet flat on the floor and knees bent.
  2. Raise your hips until you get the straight line from knees to shoulders.
  3. Lift one leg straight up.
  4. Now, do the dips for 1 minute.
  5. Then do with opposite leg.

16. Squat Jumps:


Squat jump is a plyometric exercise which burns major calories and are very effective for strengthening quads and glutes. If you have any joint problems, you should avoid squat jumps.

How To Do It:

  1. Stand straight with your feet hip width apart.
  2. Squat by pushing your booty back and bending your knees.
  3. Now jump up and then squat again as you reach the ground.
  4. Do at least 20 reps.

17. Deadlifts:


Deadlifts are one of the best exercises for training that booty. Grab a dumbbell in each hand and stand straight with back erect.

How To Do It:

  1. Now bend at your waist forward.
  2. Go as low as you can without hunching your shoulders or back.
  3. Keep your back flat.
  4. Rise up and do 20 reps.
  5. Deadlifts are very good for your booty and hamstrings.

18. Side Lunges:


Side lunges are good for inner as well outer thighs and butt.

How To Do It:

  1. Stand with your feet wide apart.
  2. Now push your butt to your left side and lower it towards the floor by bending your left knee.
  3. Make sure your right leg is straight.
  4. Then bring your butt to the right side and keep alternating for 20 reps.

19. Plank Push-ups:


This is one of the best arm exercises. it is a slightly intermediate exercise, but very effective for strengthening your triceps, biceps, shoulders as well as abs.

How To Do It:

  1. Get into plank position with arms straight and hands under shoulders.
  2. Now, one by one bend your elbows and come down in forearm plank.
  3. One by one straighten your arms into standard plank again.
  4. Do 10-15 reps.

20. Candlestick Dipper:


Amazingly effective for love handles and muffin tops, candlestick dippers are deceptively easy. They are good for getting rid of side fat.

How To Do It:

  1. Get down on your knees and straighten your right leg sideways.
  2. Lift your arms overhead and join then in Namaste position.
  3. Now bend to your left side as low as you can and straighten up.
  4. Do 15 reps and then do change legs and do the other side.

21. Bicycle Crunches:


Bicycle crunches pack a double punch of cardio+ab training. it is the perfect answer to those who have lower belly pooch problem as it burns fat as well as strengthens the entire core.

How To Do It:

  1. Lie back on the ground and bending your knees, lift your calves until they become parallel to the floor.
  2. Now straighten your right leg and bind your hands behind your neck for support.
  3. Keep your shoulders off the floor.
  4. Now try to touch your left bent knee and opposite elbow.
  5. Then straighten the left leg and bend the right leg and touch it to the left elbow.
  6. Keep alternating as fast as you can.

22. Triceps Dips:


Triceps Dips are one of the 3 exercises that are fastest way to toned triceps. Unlike other 2, it can be done anywhere and without any equipment.

How To Do It:

  1. Get a chair, sofa, bed, or any raised steady platform and sit on it.
  2. Now grab the chair beside your hips with your fingers outwards and scoot forward until your hands are supporting your weight on the chair and your butt is in air.
  3. Now, bend your elbows and lower your butt towards the floor as low as you can and straighten up.
  4. Do 20 dips.

23. Triceps Kickbacks:


You want to get rid of those bingo wings and flabby arms? Try triceps kickbacks, all you need is a pair of dumbbells.

How To Do It:

  1. Get a dumbbell in each hand and bend slightly forward with your knees soft and back flat.
  2. Bend your elbows and bring the dumbbells near your chest by pushing the elbows back and out.
  3. Now, straighten your arms by pushing the dumbbells back and bring back.
  4. Do 20 reps and make sure your feel the burn in your triceps.

24. Jackknife Sit-ups:


It is one of the best abdominal exercises because jackknife sit-ups target your upper and lower abs simultaneously.

How To Do It:

  1. Lie down on your back with your arms stretched overhead.
  2. Now in one movement, lift your straight arms and legs up and try to touch your toes.
  3. Lower back and do 20 reps.
  4. To intensify, do not touch your legs to the floor.

25. Lunge:


One of the most basic and extremely effective exercises, lunges train your butt, thighs, abs and calves.

How To Do It:

  1. Stand with your back straight and abs tight.
  2. Now, put your right leg in the front and bend your knee until your right thigh is parallel to the ground and left thigh is perpendicular.
  3. Make sure your front knee is above your heel.
  4. Push back up and bring your feet together.
  5. Do the other leg.
  6. Do alternate lunges for 30 reps.

26. Lunge With Bicep Curls:


It is a combination move of both upper and lower body. While alone bicep curl doesn’t do much for the rest of your body except your biceps, it burns major calories when combined with lunges as you are working different major muscle groups at the same time.

How To Do It:

  1. Grab a dumbbell in each hand.
  2. Now as you lunge down, do a bicep curl by bringing the dumbbells to your chest.
  3. As you rise up, lower the dumbbells down.

27. Overhead Press:


Overhead Press is good for strengthening your shoulders as well as getting rid of triceps and upper back fat.

How To Do It:

  1. Get a dumbbell in each hand.
  2. Lift your arms and bend your elbows with your forearms parallel to the head on each side.
  3. Now raise the dumbbells overhead and bring them back.
  4. Do 20 reps.

28. Grinding:


It is a yoga move that melts the belly fat.

How To Do It:

  1. Sit with your legs straight in front of you and back erect.
  2. Bring your arms forward and join your hands.
  3. Now start making a big clockwise circle as if you are grinding mill.
  4. Do 15-20 reps clockwise and then anti-clockwise.

29. Tuck Jumps:


Tuck jump is a plyometric exercise which is a combination of cardio and bodyweight exercise. Try jumping as fast as you can without compromising the form.

How To Do It:

  1. Stand straight with tightened core.
  2. Squat a little and jump up as high as you can.
  3. Try to tuck your knees in upward motion, then land back in a squat.
  4. Do 10 jumps.

30. Skaters:


Skaters is a cardio move with less intensity and more result in burning calories and toning your legs.

How To Do It:

  1. Stand on your right leg with knees bent.
  2. Jump to your left side as far as you can on your left leg.
  3. Jump again to right side on right leg.
  4. Do this 15 times.

31. Squat With Punches:


It is one of the best weight loss exercises for women at home, which burns good calories and strengthens arms.

How To Do It:

  1. Stand with your feet wide apart and squat down.
  2. Now, start punching cross and jab as fast and with as much force as you can.
  3. After 1min, start punching upward.

32. Front Kicks:


Front Kicks tone the legs, butt and abs, improve flexibility and boost metabolism.

How To Do It:

  1. Stand straight with your core tightened.
  2. Bring right knee up and kick it straight with force as if you are pushing something standing right in front of you.
  3. Lower it and kick with the other leg as high as you can.

33. Knee High:


Knee High is another variation of spot jogging in which the movement of butt kicks is reversed. Now, you raise your knees to your hips instead of feet to butt.

How To Do It:

  1. Stand straight with abs tight.
  2. Start jogging in the place by bringing your knees alternately up as high as you can.
  3. You can even try to set a mark with your hands and try to touch it with your knees.

34. Fast Feet:


This one is fun and effective exercise, which is great for killing those muffin tops and shedding pounds from your belly.

How To Do It:

  1. Stand with feet apart and bend slightly forward.
  2. Join your hands in front of you.
  3. Now start moving your feet as fast as you can in a wide-leg jogging.
  4. You should feel it up to your butt.

35. Pike Push-up:


This is great for shoulders and arm fat. if you want to do an advanced version, you can do pike push-ups with one leg straightened upin the air.

How To Do It:

  1. Get into the downward dog position.
  2. Now, bend your elbows and lower your head towards the floor.
  3. Press back up by straightening the arms.
  4. Do 10 Push-ups.

36. Split Lunge Jumps:


It is a plyometric form of lunges which burns more calories and is an advanced move. It not only requires the force to jump but also involves balance which makes it more effective.

How To Do It:

  1. Get into the lunge position with your right leg forward.
  2. Jump and switch legs and land into a lunge with your left leg forward.
  3. Keep alternating for 20 reps.

37. Burpees:


Burpees are best! Burpees are one of the best moves among all the fast weight loss exercises. If you are a beginner, you can simply step back and forward instead of jumping.

  1. Stand straight and bending forward, put your hands on the floor.
  2. Jump your feet into plank and then jump back near your hands and straighten up.
  3. You can also do side burpees by jumping your feet to one side and up, then the other side and up.

38. Frog Jumps:


It is plyo move that is very effective for weight loss. The key is to cover as much distance as you can and do as many reps as you can back-to-back.

How To Do It:

  1. Stand with your feet apart and knees slightly bent.
  2. Jump forward, covering as much distance as you can and backward to the starting position.
  3. Do 20 reps.

39. Walkout:


Walkouts have many variations. The simplest one is the push-up variation. This exercise combines forward bend pose and Push-up exercise and works on whole integrated body.

How To Do It:

  1. Put your hands on the floor and walk forward until you get in Plank.
  2. Do one push-up and walk back into standing position.
  3. Make sure you don’t bend your knees.

40. Chair Pose:


Chair pose is an intermediate yoga pose which strengthens legs and tones butt. to burn more calories, hold the pose as long as you can without compromising with the form.

How To Do It:

  1. Stand straight with your feet together and back straight.
  2. Lower your butt down as low as you can and raise your arms high overhead.
  3. Hold the pose for 30-45 sec. you can try chair pose jumps to turn this move into cardio.

41. Warrior Pose:

Image: Getty

Warrior series is good for strengthening the lower body. It includes sequencing of Warrior I, Warrior II, Warrior III and Triangle Pose.

42. Elbows To Knees:


It is a dance cardio move which most bhangra-lovers would be familiar with. It tones the abdominal muscles.

How To Do It:

  1. Stand with your feet apart.
  2. Stretch your hands overhead to your left side.
  3. Now, bring your right knee up and your elbows down in a crossing motion.
  4. Straighten back and do 20 reps each side.

43. Vinyasa:


Vinyasa is the name popularly given to the sequence down dog to cobra. it is often included in a variation of Surya Namaskara. This is one of the most effective exercises for weight loss at home to practice with.

How To Do It:

  1. Start in downward dog pose.
  2. Move to plank.
  3. Then do a chaturanga.
  4. Finally push into a cobra.

44. Kapalbhati:


Kapalbhati pranayama is very effective in burning belly fat and treating many internal illnesses and hormonal imbalances responsible for weight gain.

How To Do It:

  1. Sit cross-legged with your back straight.
  2. Take a deep breath. Now, exhale repetitively and continuously as long as you can.
  3. Note that with every exhale, your stomach goes in.
  4. Do it for 10-15 minutes.

45. Anulom-Vilom:


Like Kapalbhati, 15 minutes of anulom-vilom will help you lose weight effectively.

How To Do It:

  1. Sit cross-legged with your back straight.
  2. Block your left nostril with your thumb and take a deep breath with right nostril.
  3. Now, block your right nostril and exhale with your left.
  4. Now, inhale with your left and exhale with your right.

46. Walking:


Walking is one of the best weight loss exercises. Walking at a fast pace is good for burning calories. Make sure you keep it progressive.

47. Running:


Running is seriously the king of weight loss exercises. Running not only burns calories but is also a total body integrated exercise. It strengthens legs and is effective for belly fat. Either go outside for a 30-minute run or just hop on the treadmill.

48. Surya Namaskar:


Surya Namaskar is known to burn more calories in half an hour than an hour long cardio session does. It not only helps in shedding pounds but also gives the benefits of yoga. There are many different versions of sun salutations, so choose whichever you like the best. Try doing as many salutations as you can do. While salutations done in slow motion are effective in toning muscles and stretching, salutations done on a fast pace are good forms of cardio.

49. Cycling:


Again, cycling is an effective cardio exercise, which strengthens leg muscles and burns abdominal fat. You can experiment with resistance and grip on the cycle to modify your workout. Another thing you should do is to replace your other vehicles with a bicycle for short distances. Nowadays, spin classes are very famous. They are fun, entertaining and effective.

50. Swimming:


One hour of swimming can burn calories equal to running 3 miles! Amazing, right? It is a non-impact cardiovascular exercise, which uses water as a natural resistance and helps in burning calories. Do not forget to do good dynamic stretches of arms and legs before you go dipping.

So, now you cannot say you just don’t know how to lose weight! With all these choices, you can now lose weight easily. Go for it!

Do you know any other quick weight loss exercises? Share with us in the comments section below.

Recommended Articles:

  • 10 Effective Morning Exercises for Weight Loss
  • 6 Best Cardio Exercises For Weight Loss
  • 3 Amazing Benefits Of Step Aerobics For Weight Loss

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Sakshi Gupta

A fitness freak whose idea of super happy life is lots of food, a good booty shake, crazy workouts and lots of bubble baths. I am a literature student who still loves those bodice-ripper romances with sexy hot alpha males. I love to share my gyaan of fitness and health with everybody and encourage as many people as i can towards a healthy lifestyle.

If you haven’t already noticed, we jump a lot during the 12 minute workouts. Like, a lot.

Burpees, squat jumps and tuck jumps show up in almost every workout we do here on the site.

And yes, these exercises are tough. They’ll make you breathe heavy and pour sweat, and might make you hate me just a little bit (or maybe a lot) after each workout.

But I don’t include so much jumping in the workouts because I want to torture you.

We jump so much because jumping isreally, really good for you.

In fact, it’s one of the best things you can do to get in awesome shape and keep yourself healthy for life.

And the best thing about it? Anyone can do it.

Yes, that means you.

Why you should love to jump

It doesn’t matter if you’re young, or old, overweight or in awesome shape, a seasoned athlete or a complete newbie exerciser—jumping is one of the best exercises out there.

Here’s why you should embrace jumping as part of your regular workout routine:

1. Strength. Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy.
2. Burns mega calories. When you jump, your body burns 800 to 1,000 calories an hour. Compare that to 200 to 300 calories burned per hour while walking.
3. Increases bone density. Have a family history of osteoporosis or bone fractures? Jumping will help prevent both, and is recognized as one of the best exercises for healthy bones. In studies in Japan, having mice jump up and land 40 times during a week increased their bone density significantly after 24 weeks, a gain they maintained by hopping up and down only about 20 or 30 times each week after that.
4. Portable. You can jump anywhere, whether you’re traveling, in front of the TV, or playing around at your local park.
5. Playful. Play keeps you young, and makes exercise feel a little less like exercise.
6. Revs up your metabolism. Jumping (especially high intensity jumping) makes your body a calorie-burning machine. That means that when you add jumping into your workout routine, you’ll be burning more calories not just during your workout, but throughout the entire day.
7. Requires no equipment. Zero. Zilch. Nada. And yes, you can add a jump rope or a box for an added challenge, but you’ll get an awesome workout even if you have no equipment whatsoever.
8. Improves your posture. Having better posture will give you more confidence and keep you feeling young.
9. Burns fat. High intensity jumping stimulates changes in mitochondria (where fuel is converted into energy)—meaning your body will burn fat before carbohydrates. This is good news for anyone trying to lose weight.
10. Good for your heart. Jumping on a regular basis improves your cardiovascular fitness, the ability of the heart and lungs to supply oxygen to working muscles. In fact, jumping is one of the very best exercises to keep your heart healthy.
11. Aids in balance. While balance may help you rock a yoga class now, it’s important to maintain throughout your life as well. According to Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, jumping may be as important as bone strength at avoiding fractures. Says Dr. Barry in an article in the New York Times: “fragile bones don’t matter, from a clinical standpoint, if you don’t fall down.”
12. Helps you lose weight fast. Make a New Year’s resolution to lose weight this year? Then make it a goal to jump more.
13. Helps you relax. When you jump, your body releases endorphins, which act as pain relievers and give you a sense of well-being and relaxation. In addition, the deep breathing you do while exercising vigorously clears your mind, sharpens your focus and energizes you for the day ahead.
14. Helps you overcome plateaus. This keeps you from feeling bored with your workouts and losing motivation to exercise altogether.
15. It improves your coordination. Increased coordination will not only help you excel in any new sport you try, it’ll keep you healthier and less accident prone later on in life.

Various jumping exercises you can do at home

Ready to get jumping?

Nearly every single one of the 12 Minute Athlete workouts involves some form of jumping, but you can also try these exercises on your own:

  • Jump roping
  • Squat jumps
  • High knees w/ jump rope
  • Burpees
  • Plank pike jumps
  • Plank jumps (side to side)
  • Jump lunges
  • Snowboarder jumps
  • Box jumps (video coming soon)
  • Tuck jumps
  • Burpee pull ups

Now go jump!

20th Aug 2019 Matt Hopkins

Maybe your vision of jumping rope is tripping about PE class with a beaded rope and a bunch of 12 year olds. We get it. We were there too. But if you haven’t picked up a jump rope since, or you’re just afraid of looking silly at the gym, here are a few reasons why jumping rope is one of the very best exercises out there (and a lot cooler than you think).

#1 – Calorie Cooker

Very few exercises burn calories like jump rope. Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds and you’re looking at 480 calories in half an hour.

According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile.

There’s a reason the American Heart Association created an entire movement around jumping rope (ever heard of Jump Rope for Heart?).

#2 – Build Agility & Quickness

Want to get “lighter on your feet?” Skip rope every day for a few minutes. When you jump rope on the balls of your feet, body connects with mind to make “neural muscular adjustments” to keep you balanced.

Essentially, skipping rope improves your balance and quickness/coordination by making your mind focus on your feet for sustained periods of time, even if you’re not conscious of it.

Boxers know this. Why do you think jumping rope is a favorite exercise for the best boxers in the world?

#3 – Increase Bone Density

The medium impact of jumping rope increases bone density, but isn’t as hard on your joints as running because the impact of each jump is absorbed by both legs.

In fact, according to Dr. Daniel W. Barry, a researcher who has studied the bones of the elderly and of athletes, the latest studies show simply jumping is one of the very best exercises for improving bone density.

#4 – It’s Good for Your Brain

We know that exercise ( even as little as 20 minutes) is good for the brain. But did you know that activities with BOTH physical and mental demands (like slacklining, ballroom dancing or jumping rope) have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike).

Turns out the very best workouts for brain health involve coordination, rhythm, and strategy. So the next time you’re jumping rope, challenge yourself to try some jump rope tricks. Turns out they’re really good for your brain.

#5 – Jump Rope Tech

We’ve come a long way from the beaded ropes from PE class. Modern fitness ropes come with ball-bearing handles, ultra-fast cables and easy sizing systems (and the color customization options are endless). New “smart” jump ropes will count your jumps. Even the new beaded ropes can be customized with your favorite color of ultra-light, unbreakable beads.

#6 – Affordability

Of all the fitness options out there, rope jumping is still one of the most affordable. Shoot, even runners need to fork it over for high end shoes. But jump ropes? Even a top-of-the-line fitness jump rope is only $25. Very simple (but good) ropes can be purchased for as low as $3. And, depending on the surface you jump on, a rope should last you a while.

#7 – Pick a Style, and Own it

Speed jumping. Chinese wheel jumping. Double dutch. Jumping rope while juggling a soccer ball. Or crazy freestyle jumping (see above). There’s seemingly no end of ways to have fun with a jump rope.

#8 – Portable

How else to explain this… You. Can. Jump. Rope. Anywhere. We’ve seen videos of people jump roping on the beach, on top of mountains, on boats … even in the dark. Unless you live in a hobbit hole, you can find space to jump rope.

Need a jump rope refresher? Jump rope is a skill that can be picked up quick with even just a little perseverance. If you have never jumped before or it’s been a long time, here are a few tips for learning to jump like a pro.

About the Author

Matt Hopkins is a former competitive speed jumper and jump rope coach. Matt has won numerous national championships in speed jumping, and his athletes have won several national speed and freestyle titles and have broken world and national speed records. He also taught middle and elementary school PE in Leavenworth WA for 23 years.

I’m all good with doing squats or lunges or any other workout move that takes place on the floor, but the second an instructor puts the word “jump” before a move I roll my eyes and sigh with utter frustration. I hate jumping in workouts, because it’s so. Freaking. Hard. But it’s also good for your body, especially if you’re working on your strength (ugh).

Know that trainers aren’t just trying to torture you when they make you jump—it’s truly about building up your body’s power. “The purpose of jumping in workouts is to engage a large muscle mass to burn calories,” explains Jason Karp, PhD, author and coach and chief running officer of Run-Fit. “Landing from a jump is demanding and includes a lot of force, so it increases your muscle power.”

So yeah, though you may feel like you’re truly dying while doing a burpee or a box jump, you’re not alone—people just don’t jump in real life, so your muscles aren’t naturally built to have to do it all the time. “Jumping feels so hard because of the large muscle forces—landing from a jump puts a lot of stress on the muscles and joints,” says Dr. Karp. “Even landing when running uses two to three times body weight, so jumping equals even greater than three times your body weight when landing. Most people don’t have strong, powerful muscles because they haven’t trained their muscles to be that strong and powerful.”

I also asked celebrity trainer Amanda Kloots, who’s built workouts based off of jumping (if you haven’t yet, try her jump rope workout), about the dreaded but effective practice. “I think that any jumping move is difficult because it involves you to use enough energy to get yourself off of the ground,” she says. “You have to use some of the largest muscles in your body to physically lift your feet up and down, whereas if you’re on a bike or an elliptical machine, you’re stationary and don’t need the same amount of power to lift and move your body.” Hence the “ouch” factor.

At the same time, jumping moves are also some of the most modified—with good reason. “People who have specific knee injuries shouldn’t do jumping moves,” says Dr. Karp. If you’re on team jump, though, the good news is that Kloots says it gets easier over time. “Your endurance and stamina will build up,” she says. Until then, you may not exactly be jumping for joy, but know that you’re not the only one suffering.

While you’re getting in your jumping workout, you might want to consider sweat-wicking underwear. And these are the best printed workout leggings to wear over them.

It’s possibly the most underutilized—and often forgotten about—piece of gym equipment: the jump rope. You might’ve played with one as a kid, but when’s the last time you incorporated this secret weapon into a workout?

You’ve heard that jumping rope can be a good workout, but how good a workout, really? That’s what one Runner’s World reader asked in an Instagram story callout for questions—can a jump rope session really take the place of a run if you can’t pound the pavement that day?

We tapped the experts to find out. Spoiler: While you won’t want to ditch a long run in favor of a jump circuit, it can help spike your heart rate and boost your cardio fitness on days you can’t run.

“If you can’t get in your normal run, jumping rope is an awesome and really fun alternative,” says celebrity trainer Erin Oprea, who incorporates jump ropes into the routines of her clients, like Carly Pearce and Carrie Underwood, along with her own sweat sessions.

Here, two trainers and jump rope experts to explain all the jump rope benefits, plus provide three circuits you can do anywhere.

Benefits of Jumping Rope

For Oprea, jumping rope is one of her favorite cardio exercises because it can be done nearly anywhere.

“Jumping rope is a no-excuses exercise,” she told Runner’s World. “When I travel, I jump rope at my gate and in my hotel room.”

Another benefit? It works pretty much your entire body.

“A jump rope workout is a full-body workout from your calves to your mind,” says Amanda Kloots, celebrity trainer and creator of AK! Rope. “It builds your endurance, stamina, and coordination.”

Jumping rope uses muscles all over your body, from your quads and calves to your upper body. Even though it might not feel the same as, say, a shoulder press, your shoulders, biceps and triceps are all involved in handling the rope, Oprea says. In addition, your core and ankles—stabilizing muscles—get a great workout as you jump.

Turning the rope—and making sure you don’t get your feet tangled up in it—also helps increase your coordination, and, like any cardio exercise that gets your blood pumping, it will help decrease your resting heart rate, too, Oprea explains.

Plus, research has found that it helps increase bone density, likely due to dynamic loading—the high impact of jumping.

How to Choose a Jump Rope

One thing to note: finding the right rope for you is important. The jump rope you use must be the correct length for your height, the right weight for your skill level, and it must have grips that fit your hand, Oprea, who has her own line of signature jump ropes with Rx Smart Gear, explains.

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A good rule of thumb is to buy a jump rope that is three feet longer than your height, Oprea suggests. So if you are 5 feet 4 inches tall, buy one that it 8 feet 4 inches long.

For a challenge, you can pick up a weighted rope, but for this, Oprea suggests trying different weights of cables until you find one that is comfortable for you.

How to Use Jumping Rope in Your Workout Routine

On a day you can’t get a run in, or you want something to supplement your current routine, Oprea suggests jumping rope for 15 to 20 minutes to get a good workout. If that seems daunting at first, you could split it up into two 10-minute sessions.

Try these workouts below to take the guesswork out of your jump-roping session.

Full-Body Circuit

This workout created by Oprea can be done anywhere. It only requires a rope and your body-weight, but it will spike your heart rate and work your biceps, triceps, quads, and abs.

  • 2 minutes of jumping rope
  • 20 push-ups
  • 2 minutes of jumping rope
  • 40 bodyweight squats
  • 2 minutes of jumping rope
  • 30 floor dips
  • 2 minutes of jumping rope
  • 15 reverse lunges on each leg
  • 2 minutes of jumping rope
  • 1 minute plank
  • Repeat twice (once if you are just getting started)

Jump Rope Circuit

This jump rope circuit created by Oprea will get your heart pumping in a short amount of time—perfect for days you can’t run.

  • 1 minute slow
  • 1 minute fast
  • 30 seconds on left leg only
  • 30 seconds on right leg only
  • 1 minute of moving feet in and out in a jumping-jack motion
  • Repeat three times

4-Song Jump Rope Workout

By mixing up the moves in this circuit created by Kloots, you will work your coordination and stamina for a mind and body workout.

Warmup (1st Song, 6 minutes)

  • Jump one minute
  • Plank one minute
  • Repeat three times

Jump for Coordination (2nd Song, 3 minutes)

  • Practice your footwork to connect your mind and body. Incorporate moves like feet in and outs, jumping with heels forward, skis, high knees, and butt kicks.

Jump for Endurance (3rd Song, 4-5 minutes)

  • Try to jump this whole song without stopping.

Jump for Stamina (4th Song, 2-3 minutes)

  • Work on sprints. Jump for 20 seconds at a regular tempo then 20 seconds as fast as you can. Continue for the length of the song.

Jordan Smith Digital Editor Her love of all things outdoors came from growing up in the Black Hills of South Dakota, and her passion for running was sparked by local elementary school cross-country meets.

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