Explosive jumping moves or plyometrics, burn calories to the tune of nine or more a minute – the equivalent of jogging. And they work to super-sculpt muscles too. You can reap even more body benefits by doing your reps on plyo box – a mini platform, typically made of wood, steel or foam and available in heights from 10cm to 1 meter, that you can jump on or over. Research from the American Council on Exercise shows that you’ll burn an average of 15 calories per minute during a HIIT workout that includes the box. Try this 31-minute plyo-box workout, designed by Kenny Santucci, the creator of Body, a HIIT class at Solace studio in New York City, to hit every major muscles and get a little more burn and firm.
Total time: 31 minutes
You’ll need: A watch to keep time and a plyo box. If you’re a beginner, start with a 20-inch tall box (or shorter), and if you’re more advanced, go for a 24- or a 30-inch one, Santucci suggests. You can also use a sturdy, backless bench alternatively.
Calories burn: 250** (calorie burn is based on a 63.5kg woman)
How it works: Complete this four-round circuit 7 times total and add up the number of burpees you performed. Do this routine three times a week on alternate days, aiming to increase your burpee total by each one session.
WARM UP : In 3 minutes, do as many rounds as possible of 10 squats, 10 jump squats, 10 single-leg step-ups on the box, and 10 butterfly sit-ups (with soles touching).
Inverted push-up to dip
Start in plank facing away from box with palms on the floor and feet on top of the box. Lower chest to floor, elbows tight to sides, then push up to plank. That’s 1 push-up rep. Do 10 reps. (Beginners, do these with feet on the floor and hands on the box.) Without resting, stand, face-away from box, then hold on to edge of the box with arms straight and fingertips pointing towards the floor; walk feet forward until legs are straight (newbies: bend knees to make it easier) to start. Keep butt close to box as you bend elbows directly behind you until arms form 90-degree angles. Push into box to return to start. That’s 1 dip. Do 10 dips. Rest for the remainder of 1 minute.
Stand facing box with left foot on top of box with knee bent and arms by sides to start. Push into right foot to explosively stand on left leg on box, bringing bent right knee towards the chest. Lower right leg to start (land with knee slightly bent). That’s 1 rep. Do 4 reps. Switch legs: repeat. That’s 1 set. Do 2 sets. rest for the remainder of the minute.
Sit on top of box, close to edge. Lean torso back (lower and middle back will rest on box), reach arms overhead and fully extend legs (parallel to the floor) to start. Sit up, lifting straight legs and straight arms until body forms a V. (To make it easier, bring in knees towards chest instead.) Slowly lower to start. That’s 1 rep. Do 25 reps. Rest for the remainder of the minute.
Burpee box jump
Stand perpendicular to box with feet hip-width apart to start. Crouch, plant hands on floor, jump feet back to plank, and lower chest and thighs to floor. Push up to plank and hope feet towards hands, then as you stand (that’s 1 burpee), turn to face box and jump onto it, swinging arms forward and landing with both feet on box. knees soft. Stand. Step down on other side of the box, then turn so that body is perpendicular to it. Do another burpee, the repeat box jump, stepping down to other side. Continue alternating for the entire minute, adding up each burpee you complete. (Record your burpees per round.)