The Ultimate Fat Burning 10-Minute Plyometric Workout

Looking to burn fat and get your muscles working? Then plyometrics is the workout you want to try ASAP.

With explosive movements and exercises that target most major muscles at once, the 10 minutes you spend watching TV can be used to get your muscles working instead.

Plyometric workouts bring a ton of benefits to your overall athletic performance. From increasing your vertical jump to giving you a burst of speed, this workout will also help to strengthen and tone your entire body with no equipment needed.

10-Minute Plyometric Workout

Whether you want to take your explosive moves to the park or go all out in your living room, this workout by Kira Stokes, creator of the Stoked 360 class for Reebok Sports Club/NY in New York City, is one that you don’t want to miss.

1. Plié Squat Jumps


  • Start by standing with your feet slightly wider than shoulder-width apart and point your toes out.
  • Bend your knees to lower into a deep plié squat and place your hands in front of your chest.
  • Explosively jump as high as you can, trying to tap your heels together in mid-air.
  • Land softly in a pilé squat position.
  • Repeat plié squat jumps for 45 seconds.

Muscles targeted: abs, buttocks and legs.

2. One-Legged Dead Lift Hops


  • Standing on your left leg, bend to lift your right knee in line with your hips. Bend your elbows to a 90-degree angle to raise both arms up.
  • With your back flat and your arms raised, hinge forward at the hips and bring your right leg back.
  • Reserve to come back to an upright position and as you lift your right knee forward, push the left leg off the floor to jump up.
  • Land softly on your left leg and repeat for 30 seconds without allowing your right leg to touch the floor.
  • Switch sides to repeat on the opposite leg for 30 seconds.

Muscles targeted: abs, buttocks and legs.

3. Double Jumps


  • Stand with your feet hip-width distance apart and place your arms beside you.
  • Bend your knees to lower into a deep squat and bring your palms to touch across your chest.
  • Explosively jump as high as you can and land softly in a lunge position with your left leg forward and your left knee stacked above your left ankle.
  • Jump again and land in a squat position.
  • Repeat the lunge and squat, while switching legs each time.
  • Repeat double jumps for 45 seconds.

Muscles targeted: abs, buttocks and legs.

4. Lateral Lunges


  • Step your left leg out to the side, bending your left knee while keeping your right leg straight.
  • Hinge forward from the waist and bring your right hand to touch the floor in between your feet. Place your left hand on your right thigh.
  • Push off from the left heel and lunge to the right two times while landing in a side lunge with your right knee bent and your left leg straight. Your left hand will be on the floor this time.
  • Repeat movement on the left side.
  • Repeat lateral lunges for 45 seconds as you continue to alternate sides.

Muscles targeted: abs, buttocks and legs.

5. Pop-Ups


  • Lie on your belly with your palms next to your chest.
  • Perform a push-up and jump your left foot in-between your hands. Explosively stand up to do a plié squat and bring your hands beside your chest.
  • Reverse this movement and continue for 45 seconds making sure to switch legs each time.

Muscles targeted: shoulders, triceps, abs, buttocks and legs.

6. Plank-Straddle Hops


  • Start by getting into a plank position with your shoulders stacked above your wrists and your hips in line with your shoulders.
  • Hop both feet outside and hop them back in.
  • Lower your forearms to the floor and repeat plank-straddle hops for 30 to 45 seconds.

Muscles targeted: shoulders, triceps, abs, buttocks and thighs.

Workout adapted from

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