10 Heart-Pounding, Fat-Melting, Body-Toning Exercises You Can Do Anywhere

The military says they are good enough to prepare soldiers for war. Athletic trainers use them to create champions. Olympians do them to bring home the gold. You and I do them because they work! I’m talking about plyometrics. They melt fat, sculpt muscle, and get your heart and lungs in the shape of their lives. There’s just nothing like it – and there is no better time to do them than when it’s just too hot to exercise outside.

10 Heart Pounding, Fat Melting, Body Toning, Exercises

The following exercise require no weights, no equipment & no gym – which means you have NO excuses. Click on the link, follow the directions, and watch FitStudio video demonstrations to learn each exercise.

1. Burpee
2. Double Unders
3. Plyo Box Jump
4. 5 Second Football Stomp With Sprawl
5. Jumping Jacks
6. Mountain Climber
7. Mary Catherines
8. Squat Thrust
9. Surfers
10. Plyometric Double Knee Jump

Advanced: Do 5 of any of the above exercises for 45 seconds on and 15 seconds off, with 60 seconds rest after completing the 5 exercises and repeat 5 times for a 30 minute high-intensity sweat-your-butt-off workout.

Beginner: Do 5 of any of the above exercises for 30 seconds on and 30 seconds off, with 60 seconds rest after completing the 5 exercises and repeat 5 times for a 30 minute high-intensity sweat-your-butt-off workout.

Summer Shape Up Challenge:

Try this plyo lower-body workout, a part of Designer Whey’s 20112 Summer Shape Up Challenge, with Steve Pfiester. Use a step, couch, ottoman, picnic bench or aerobic step for the killer plyo jumps. Try all the Summer Shape Up workouts!

About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on July 21, 2012, in Exercise & Training, PFIT TIPS, Running, Workout and tagged , , , , , , , , . Bookmark the permalink. 7 Comments.

  1. I love plyometrics! I don’t think anything whips my body into as good shape as they do. How many days a week do you recommend doing them? My goal is to continue to decrease body fat and build muscle but not to lose weight.

    • Plyometrics could be incorporated into every workout, but if you are doing it solely as an extreme workout, I’d say 3 x a week.

      • Thanks, Bonnie! I did them as an extreme workout yesterday and I feel great! I had been doing them as an extreme workout three times a week last month but want to change things up a bit this month. I think I’ll mix your suggestions and do them twice a week as an extreme workout on their own and try to incorporate some of them into my workouts other days of the week.

  2. excellent, thanks Bonnie!! 🙂 you make my day, thanks!

  3. Hi there! I know this is somewhat off-topic but I needed
    to ask. Does managing a well-established blog such as yours take a lot of work?

    I’m completely new to operating a blog however I
    do write in my journal daily. I’d like to start a blog so I can share my own experience and feelings online.
    Please let me know if you have any suggestions or tips for brand new aspiring blog owners.
    Appreciate it!

  1. Pingback: 3 Ways to Work Up A Sweat in the Cool AC « pFIT blog

  2. Pingback: Recipe For You To Enjoy Delicious Fat-Burning Brownies | The DotCom Lifestyle.

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