This easy 8-move plyometric routine will burn fat and improve strength & power

Plyometric exercises are great for building power, watch this fitness influencer add mountain climbers to a short workout

Women skips on the spot with a skipping rope
(Image credit: Getty)

If you have ever taken part in a boot camp style workout class, you know how exhausting exercises like burpees and mountain climbers can be, and how effective they are when it comes to burning fat.

Yasmin Karachiwala (opens in new tab) is an online fitness trainer with over one million followers on her Instagram. In a recent post, she shared a simple functional and plyometric workout that you can follow, and all you need is an adjustable dumbbell to get started.

The workout below includes one plyometric exercise – mountain climbers – that is performed between eight strength exercises. In her post, Karachiwala said: “Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, intending to increase power.” 

She adds that the primary focus of them is to expand and contract muscles as quickly as possible. This form of training should improve flexibility and help your muscles to move more rapidly. 

Watch Yasmin's plyometric workout below:

Karachiwala recommends repeating the set three times. If you want to give it a shot follow the steps below. Make sure to include the plyometric mountain climbers in between each exercise.

Yasmin Karachiwala's Functional & Plyometrics Workout:

  1. Dumbbell Swing + Sidestep (15 Reps)
  2. Mountain Climber ( 20 Reps)
  3. Dumbbell Hammer Press + Skullcrusher in Bridge (20 Reps)
  4. Mountain Climber (20 Reps)
  5. Dumbbell Upper Cut x 4, Punch x 4 with Squat (10 Reps)
  6. Mountain Climber (20 Reps)
  7. Dumbbell Windmill - (15 Reps)
  8. Mountain Climber (20 Reps)

 Why do this plyometric workout? 

This sort of workout can be completed anywhere. Yasmin has chosen to lay a yoga mat down outside to complete this set of exercises, but you can do this in your garden, the gym, or even your upstairs bedroom – just be wary of noise in the rooms below!

Secondly, there is scientific evidence behind why plyometric movements are an effective form of exercise. This 2002 study, published in the European Journal of Applied Physiology (opens in new tab), found that runners ran faster, jumped higher and ran more efficiently after six weeks of plyometric training. 

If you are already engaging in the likes of best exercises for weight loss, then you will find that they often will involve plyometric moves such as burpees. Exercises that involve jumping and speedy movement will inevitably make you work hard and will increase your body’s demand for oxygen as you do this, causing you to burn more fat. No wonder mountain climbers and burpees are HIIT staples.

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.