Plyometrics, also known as “jump training”, are high-intensity exercises that involve explosive movements like jumping, hopping and skipping. They are designed to build power, speed and athletic performance by linking strength with speed. Plyometrics are a popular training technique used by many athletes and fitness enthusiasts to burn calories and improve fitness.
What are Plyometrics?
The term “plyometrics” comes from the Greek word “plyo” which means increased, and “metric” which means to measure. So plyometrics literally means exercises that enable increased measurable results in power and speed performance.
Plyometrics exercises use explosive movements to activate the stretch-shortening cycle of muscles. This cycle involves first lengthening the muscle through an eccentric contraction, then immediately shortening it in a powerful concentric contraction. This process allows the muscle to produce greater force than a standard non-stretch contraction.
Some common plyometric exercises include:
- Jumping exercises – box jumps, broad jumps, vertical jumps
- Bounding exercises – bounding runs, hopping
- Plyometric push-ups
- Lateral and frontal plyometric drills
These drills apply plyometrics to movements like jumping, hopping and skipping to improve power, speed and strength. Plyometrics also help develop fast twitch muscle fibers which are used during quick, explosive movements.
Benefits of Plyometrics
Here are some of the key benefits of adding plyometric exercises to your workout routine:
- Increased Power – Plyometrics are highly effective for improving power output. They enable muscles to exert maximum force in a short interval of time.
- Improved Athletic Performance – The explosive nature of plyometrics directly translates to improvements in activities like sprinting, jumping and agility. This is why they are commonly used by athletes.
- Increased Muscle Strength – Research shows that consistent plyometric training can improve overall muscle strength in the legs and core.
- Greater Muscle Activation – Plyometrics encourage increased activation of fast-twitch muscle fibers which are responsible for quick, explosive movements.
- Enhanced Muscle Control – The dynamic movements challenge your ability to efficiently control and stabilize your body during rapid motions.
- Injury Prevention – The strength and neuromuscular coordination gained can help prevent sports injuries, especially to the lower body.
Calorie Burn from Plyometrics
The high-intensity explosive movements involved in plyometric training burns significant calories. The exact amount depends on:
- Intensity and duration of workout
- Exercises performed
- Your weight and fitness level
Here is an estimate of calories burned per hour doing various plyometric exercises:
| Exercise | Calories Burned Per Hour (130 lb person) | Calories Burned Per Hour (155 lb person) | Calories Burned Per Hour (180 lb person) |
|---|---|---|---|
| Box jumps | 680 | 810 | 940 |
| Leapfrogs | 510 | 610 | 710 |
| Skipping | 510 | 610 | 710 |
| Lateral cone hops | 510 | 610 | 710 |
| Mountain climbers | 510 | 610 | 710 |
As the estimates show, plyometrics can burn 500-900 calories per hour depending on the exercise and intensity level. The more powerful full body exercises like box jumps tend to burn more calories than lower impact exercises like skipping.
Factors That Influence Calorie Burn
Here are some of the key factors that affect the number of calories burned doing plyometrics:
- Intensity – High intensity plyometric workouts burn more calories than low intensity routines.
- Duration – Longer plyometric workouts burn more calories than shorter routines.
- Weight – Heavier individuals burn more calories than lighter people doing the same exercises.
- Exercise Type – Full body plyometric moves like box jumps burn the most calories.
- Fitness Level – Beginners tend to burn more calories as they exert more effort and energy.
- Rest Periods – Shorter rest periods increase calorie expenditure.
To maximize calories burned through plyometrics, opt for high-intensity routines with exercises like jumping lunges, burpees and tuck jumps. Minimize rest between sets and exercises to elevate heart rate and calorie burn.
Sample Plyometric Workout
Here is a sample plyometric circuit workout that can help burn 500-700 calories:
Warm Up
- Jogging or skipping – 5 minutes
- Dynamic stretches – 5 minutes
Plyometric Circuit
- 20 jumping jacks
- 15 squat jumps
- 10 lateral cone hops
- 15 jump lunges
- 20 high knees
Complete 3-5 rounds with 30-60 seconds rest between rounds.
Cool Down
- Walking – 5 minutes
- Static stretches – 5-10 minutes
Safety and Precautions
To safely perform plyometrics and avoid injury:
- Warm up thoroughly before starting
- Learn proper landing technique – land softly on the balls of your feet with knees bent
- Wear supportive athletic shoes with adequate cushioning
- Start slowly and build up duration and intensity gradually
- Ensure adequate rest between high intensity sets
- Listen to your body and don’t overdo it
- Have an experienced trainer demonstrate and supervise your routines initially
Conclusion
In summary, plyometrics are highly effective calorie burning exercises due to their explosive, high-intensity nature. A typical plyometric workout can burn around 500-900 calories per hour depending on the exercises, intensity and your weight. To maximize calories expended focus on full body moves like jumping lunges and box jumps, perform routines at high-intensity with minimal rest between sets and progress gradually to avoid injury.
