Bend your knees and try to get as high as you possibly can.ĭoing side to side jumps for sixty seconds will burn through 10-12 calories depending on what your weight is.
Jump and land with both feet together and keep moving in a quick movement fashion. Side to side jumps involve jumping over a step up box while standing side on to it. When you do fast steps for a minute, you will burn 10-12 calories. The higher the box that you step up onto, the more intense the exercise you will be.
When you do step ups in a rapid motion you will burn the most calories from the exercise. Step Ups are a very good plyometric exercise for the lower body that will develop strength in the glutes, quads, hamstrings and calves while also burning lots of calories. If you were to do tuck jumps for 1 minute in a row (good luck with that!), you will burn off around 15 calories. I recommend doing them in 30 second spurts and interspersing them with sets of weight training or bodyweight exercises. You can’t keep going with tuck jumps for a whole lot of time before you run out of puff. Do your reps in hot potato fashion, going as fast as you can. You should hold your hands at chest level and aim to touch your knees to your hands at the top of the jump. Tuck Jumps are similar to frog jumps, except that you are jumping directly into the air while bringing your knees up to your chest as you explode into the air. In 1 minute of continuous frog jumps, you will burn around 11 calories. Keep going in a continuous fluid manner to complete your rep count. Immediately repeat to return to the side you began on. Spin in the air to land facing the box on the other side. Hinge your hips as you load for the jump then explode up and over the box. To perform frog jumps, stand in front of a box. Simply do 30 seconds of fast paced skipping after every set of your resistance workout.įrog Jumps is a plyometric bodyweight exercise that will improve your agility and balance / coordination while also burning off body fat and improving your cardiovascular system. This is an excellent form of exercise to integrate with resistance training or bodyweight exercises such as push ups. Jumping rope will allow you to burn between 15 and 20 calories in one minute depending on the intensity of your workout. Your balance and coordination, along with your agility will also improve when you regularly jump rope. As well as scorching your stored body fat, jumping rope will also build strength and muscle mass in your calves, quads, shoulders and forearms. When it comes to getting a great calorie burning cardio workout at home it is pretty hard to go past the humble skipping rope.
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