6 Plyo moves to bust cardio boredom
Stuck in an exercise rut? Craving a change from your boring cardio routine? Plyometrics moves are a great way to incorporate some HIIT into your day - they combine cardio and strength for a well-rounded workout that boosts your power. So avoid that workout plateau that we all dread and replace your regular cardio routine with these 6 gut-busting plyo moves!
#1. Kettlebell Swings
You'll need a kettlebell for this move. We recommend 12kg for beginners and 16kg for the more advanced amongst you. Stand feet hip-width apart and place the kettlebell on the floor around 18 inches from you. Push your hips back and bend your knees until you can place your hands on the kettlebell handle. Now tilt the bell back towards you and swing it through your legs, hinging at your hips as you inhale. Exhale as you stand up straight, squeeze your glutes and straighten your knees as you swing the kettlebell out in front of you to chest height. Keep swinging for around 10 minutes. Make sure you're properly warmed up and stretched before you try this move as otherwise you could injure your neck or shoulders.
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#2. Box Jumps
You'll need a plyo box, stairs or a bench for this move - it needs to be around knee height. Stand in front of it, feet wide apart, as if you're about to perform a squat. Now bend your knees and bring your hands out behind you at your sides. Jump up onto the box and stand up by extending your hips and straightening your knees. Step or jump back to the start. Aim for 5 sets of 30 seconds with a 30 second rest and squeeze in as many jumps as you can!
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#3. Plyo Push-ups
Get into push-up position and spread your fingers wide. Inhale and lower your chest towards the floor (as if you were doing a standard push-up). As you exhale, push your body forcefully up off the floor and let your hands lift off. Make sure your elbows are bent as you land or you could injure your joints. To make this move easier, keep your knees on the ground, or for an extra challenge, add a clap between push-ups! Work your way slowly up to 3 sets of 10 reps, at your own pace.
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#4. Body Saws
Get into plank position with your forearms on the ground and a towel placed under your toes. Press your arms firmly into the ground and use your lower abs to pike your hips up, as you slide your feet back and forth on the towel (in towards your body then out again). Aim for 3 to 5 rounds of 30 seconds each.
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Start by lying on your back with your palms facing down and arms at your sides. Sit up as you bend at the waist, keeping your legs straight and reaching your hands towards your toes. Do 5 rounds of 30 seconds with a 30 second rest between each set.
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#6. Toe Taps
You'll need a box or bench again for this challenging move that will get your heart pumping and endorphins flowing! Stand in front of your box or bench and place your right foot on top of it, near the edge - your leg should be bent at a 90 degree angle. With the right ball of your foot resting on the box, jump as you switch feet, landing with the left ball of your foot touching the edge of the box. Now jump again to switch back to your right foot - that's one rep. Continue alternating feet between each switch - stay light on your toes and repeat for 30 seconds at a pace that's comfortable for you.
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Add these plyo moves to your workout routine whenever you would normally do cardio - because they use high-intensity interval training, they burn serious calories both during and after your workout, so they're perfect for busy days when time is short but you still want to squeeze in a workout that uses all your muscles! Work up a serious sweat and then let us know how you get on by Tweeting us!