You've powered through the first month of your new workout regimen with stellar results. You're trimmer and stronger in problem areas like your lower abs and seeing some more definition in your arms, legs, chest, and back. Now you're probably wondering how to take your fitness to the next level—to continue burning fat off your gut to reveal a leaner, more athletic body.
Wonder no more. We've got just the workout to spur new growth and consistently yield results. Created by Marc Perry, C.S.C.S., ACE-CPT, founder of Built Lean, this high-intensity circuit is comprised of plyometric exercises which, research has found, burns substantially more fat than low-intensity exercise. In fact, as much as 95 percent of calorie burn can come after high-intensity exercise (known as the afterburn effect, according to the Journal of the International Society of Sports Nutrition), so it's an incredible way to breathe new life into your routine.
Plyometric exercises are so effective because you're repeatedly creating a forceful contraction, which means you're burning major calories, Perry explains. Movements like jumping rope, sprinting, throwing (think baseball and football)—even punching or kicking—are performed rapidly and demand a quick stretching or loading of the muscle followed by a forceful contraction. This is why plyo circuits don't (and shouldn't) take very long. You want to keep the intensity high and the duration somewhere between 10 to 20 minutes. Your most intense workouts should be shortest.
Note: You must have a base of conditioning and strength before completing the workout below. If you have any concerns or pre-existing injuries, start with the Beginner's Guide to Weight Training.