7 Step Figure-Shaping Bodyweight Plyometric Workout

Burn more butt, hip and thigh fat with an intense bodyweight plyometric workout.

This type of workout is ideal for the "Curvy Woman."  (see article)

box jump

If you have been doing your squats, lunges and step-ups that's great. Keep doing them. But, you need to mix it up a little with some plyometrics or jump training. This training has many benefits which include: burning body fat faster, strengthening bones and increasing power.

If you want firmer glutes which includes getting rid of "saddle bags" on your hips and "jiggling jelly" thighs, you need to work out smarter and not longer. Research shows that short bursts exercises burn more calories and fat during and after your workout.

Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. These type workouts also help decrease your appetite.

Plyometrics will help you burn fat at a faster rate and shape your bulky muscle groups better (butt, hips, thighs especially). You need to include these exercises in your program regularly.

Power, which is improved with plyometric exercises, is often overlooked when women are training. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production). This will help your workouts to be more efficient (get more work done in less time).

If cellulite is a problem for you, regular plyometric exercises will help you get rid of it. Cellulite is collections of fat just underneath (subcutaneous fat) the skin which causes it to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite.

Shape and tone your butt, hips and thighs (and your total body) primarily with consistent strength training and fast-paced interval cardio, like plyometrics. Strength training helps you tone, shape and strengthen muscle fibers, minimizing the "fatty marbling" within the muscle that results in flabby, weak muscles. In addition, not only will you increase muscle mass and overall body tone, but the benefits of also include increased metabolic rate and improved bone density.

Here is a good general 7 step plyometric workout to burn your butt, hip and thigh fat faster:

Jump rope for at least 5 minutes to warm-up before your workout.

Do each exercise 10 repetitions, full speed. Rest 30 seconds between exercises.

1. In Place Vertical Jumps

2. Box Jumps (pictured above)

3. Jumping Jacks

4. Standing Long Jumps

5. Lateral Cone Hops, 10 hops each side

6. Power Front Step Ups (knee high platform), 10 each leg, fast and controlled

7. Calf Raises (25-30 reps)

Complete the circuit workout 2 more times. Rest 3 minutes between circuits.

Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.

Avoid knee injuries by perfecting jumping and landing techniques before progressing to full speed plyometric workouts. Plyometrics places great stress on the bones, joints and connective tissues and places you at greater risk of injury than less intense training exercises.

Be sure and download your FREE Curves, Abs and Upper Body Fat Burn Manual and start burning fat and building muscle!

Mark Dilworth, BA, PES
Her Fitness Hut

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