YOU KNOW THE rules for getting lean: more reps, take no rest periods, and eat less, right?
Well, not always.
See, shedding fat doesn’t require light weights done for infinite reps, or circuit workouts that take you to every corner of the gym. Instead, you should focus on plyometric training—including jumps and sprints—which is not only an effective way to boost your metabolism and your athleticism, but also the most fun you’ll have training for fat loss.
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Shed weight with this no-excuses routine.
How it works
Many elite athletes boast ripped physiques even if they do little or no weight training, simply because they run fast and jump high in practices and games. Plyometrics, which are basically just explosive movements, activate the body’s biggest muscle fibers and burn big-time calories. They’re hard to recover from, too, so your body burns more calories between workouts trying to repair itself—a phenomenon known as excess postexercise oxygen consumption (EPOC).
The workout here is hard and high-impact—so much so that it shouldn’t be done if you have back or knee problems. But if you’re healthy and looking to enhance your speed, power, agility, and (of course) abs, do it on days off from your gym workouts (take it outdoors to a football field!) and have a fat-burning blast.
Perform the workout twice per week. You may do it immediately after your leg day in the gym but not before. Also, don’t perform it less than 48 hours after any squat or deadlift workout.
1. HIGH BOX JUMP
Sets: 10 Reps: 5 Rest: 2–3 min. How to2.
TWO-LEGGED BROAD JUMP
Sets: 5 Reps: 8 Rest: 2–3 min. How to
3. ONE-LEGGED BROAD JUMP
Sets: 3 Reps: 10 (each side) Rest: 1 min. How to
4. SHORT SPRINT
Sets: 3 Reps: 50 yards Rest: As needed How to
5. LONG SPRINT
Sets: 3 Reps: 100 yards Rest: As needed How to