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 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:
- Dumbbell Swing + Sidestep (15 Reps)
- Mountain Climber ( 20 Reps)
- Dumbbell Hammer Press + Skullcrusher in Bridge (20 Reps)
- Mountain Climber (20 Reps)
- Dumbbell Upper Cut x 4, Punch x 4 with Squat (10 Reps)
- Mountain Climber (20 Reps)
- Dumbbell Windmill - (15 Reps)
- 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, 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.
-
"I love these for shoulder stability"—Ryan Reynolds’ trainer shares an unusual push-up variation and explains how to build up to itWorkout Build an iron core and bulletproof shoulders with this test of stability from Don Saladino
-
Do you have tight hips? Here are two quick ways to test and two stretches you can do to helpFeel-good movement Limited hip mobility can be an annoying problem, but there are some things you can do to tackle it
