The 10-Minute Plyometric Workout

Jul 21, 2017 | Specials

 We are living in a fast paced world?; we are all on the go?‍♀️ from the time we turn our alarm⏰ off till the time when our heads ?  hit the pillow. We can all set a side ?  minutes to get our blood pumping. ?

Torch Fat Fast: The 10-Minute Plyometric Workout

Plie Squat Jump ??‍♀️

Targets abs, butt, and legs 

  • Stand with feet slightly wider than shoulder-width apart, toes pointed out. Lower into a deep plie squat with hands clasped in front of chest.
  • Jump as high as you can, tapping heels together in midair.
  • Land with knees soft in plie squat position.
    Repeat for 4️⃣5️⃣  seconds.

One-Legged Dead Lift Hop

Targets abs, butt, and legs

  • Stand on left leg, right knee lifted to hip height; raise arms out to sides and bend elbows (to resemble a goalpost).
  • Keeping back flat and arms raised, hinge forward; extend right leg behind you (body is parallel to floor, head to right heel).
  • Reverse motion, returning upright, and as right knee lifts forward, push off left leg to jump up.
  • Land softly on left leg and repeat.
  • Continue for 3️⃣0️⃣  seconds, trying not to let right leg touch floor. Switch sides and repeat for 3️⃣0️⃣  seconds.
  • MAKE IT EASIER: After jump, tap right foot on floor, then lift knee

Double Jump

Targets abs, butt, and legs

  • Stand with feet hip-width apart and arms by sides. Lower into a deep squat and bring hands together in front of chest.
  • Jump as high as you can and land in lunge position with left leg forward (bend both knees 9️⃣0️⃣  degrees).
  • Jump as high as you can again and land in squat position.
  • Repeat the lunge-squat jump combo, landing with right leg forward. Continue for 4️⃣5️⃣  seconds, alternating sides.

Lateral Lunge

Targets abs, butt, and legs

  • Step left leg out to left side, bending left knee while keeping right leg straight; hinge body forward from waist. Touch right? hand to floor between feet and place left hand on top of left thigh.
  • Pushing off left heel, shuffle to right two times, ending in side lunge to right with right knee bent and left leg straight; touch left ✋hand to floor between feet.
  • Repeat movement to left side, pushing off right heel.
  • Continue for 4️⃣5️⃣  seconds, alternating sides.


Targets shoulders, triceps, abs, butt, and legs

  • Lie facedown on floor, palms next to chest, toes turned under.
  • Do a push-up, using upward momentum to jump left foot in between hands and quickly stand up into a plie squat as you bring hands beside chest.
  • Reverse motion to start.
  • Continue for 45 seconds, alternating legs.

Plank-Straddle Hop

    Targets shoulders, triceps, abs, butt, inner and outer thighs
    • Start on floor in plank position with feet hip-width apart, balancing on forearms and toes, elbows directly under shoulders, palms flat on floor.
    • Hop feet out to sides into a wide V, then hop feet back to start position.
    • Straighten arms, pressing palms into floor (hands will be slightly in front of shoulders on floor).
    • Reverse motion, lowering forearms to floor.
      Repeat for 30 to 45 seconds.
  • Originally published in FITNESS magazine, June 2013.