Explosive fat burners
Want to get your dream body without leaving the house? It’s just a hop, skip and jump away
Think you need to join the gym to drop a dress size? Think again. This explosive, fat-burning workout is perfect to do at home as it’s kit-free and super fast. These high-powered explosive moves, known as plyometrics, are one of the most effective ways to burn calories, as they tone your muscles while raising your heart rate – great for getting fit, while zapping fat and blitzing trouble spots.
How to do it
To prevent injury, warm up with a few minutes of jogging on the spot and some functional movements, such as arm swings and hip circles. You should then do the following exercises in order, moving from one to the next with as little rest as you can. Once you have completed the entire circuit, rest for one minute, then repeat the sequence for a total of three circuits.
1. Explosive press-ups
Works: Chest, shoulders, arms, core
Place a yoga or Pilates mat on the floor and start by getting into a plank position, with your hands slightly wider than shoulder-width apart and your knees resting on the floor.
Lower yourself to the ground in a controlled manner, then explosively push up, so your hands leave the ground.
Land so your hands return back to the starting position, and repeat.
2. Low jumping jacks
Works: Glutes, hamstrings, calves and quads
Start with your hands resting by your sides, your abdominals tight and your feet together.
Jump into the air, bringing your feet wide so you land in a wide squat position, with your knees and toes turning out. At the same time, raise your hands above your head.
Quickly jump your feet together to return to the start position.
3. Bunny hops
Works: Shoulders, back, abdominals, glutes, quads and hamstrings
Using a mat, begin with your hands on the floor, shoulder-width apart, and your legs bent and to the right side of your mat.
With your legs together, brace your core and glutes, then jump both legs into the air and land on the left side of your mat. Continue to jump from side to side as fast as you can.
Works: Abdominals and obliques
Lie on a mat with your fingers resting behind your ears. Bring your knees in towards your chest and lift your shoulder blades off the floor without pulling on your neck.
Straighten your left leg out while simultaneously turning your upper body to the right, taking your left elbow towards your right knee.
Switch sides, bringing your right elbow towards your left knee and continue alternating sides in a pedalling motion.