Add a jump rope, try plyometrics
Plyometric workouts have long been known as one of the most efficient and effective ways to train, because they simultaneously burn calories and build muscle. Plyometrics or "plyos" are a type of exercise that encourages muscle development, power, speed and endurance. It can even build bone mass. Get all of these benefits by adding plyos to your fitness routine with these tips from Life Fitness :
What are plyometrics? Plyometric exercises use explosive, fast-acting movements to develop muscular power. In other words, they are high-impact movements that involve jumping.
Why try them? By implementing plyos into your cardio and strength routines, you'll help transform fat into lean muscle while increasing your heart rate and burning calories.
What types of exercises are considered plyometrics? Plyos include anything that involves jumping. Start with something less complicated like picking up a jump rope, skipping or high knees. Gradually add squat jumps, split lunge jumps or box jumps. Even try good old-fashioned burpees. You'll see gains in strength and confidence in no time.
How do you get started if you are new to plyometrics?
Make sure you warm up properly. Use 10 to 15 minutes to get your joints warm, muscles moving and heart pumping.
Start with the basics on a soft surface, such as carpet, a rubber mat or grass. Check your surroundings to make sure there are no obstacles in the way.
Start at a slower pace, lesser range of motion and fewer repetitions. As you improve, build up to a faster speed, larger movements and more repetitions.
If you feel any pain, stop.
Take a day or two between sessions for muscle repair and recovery. Listen to your body at all times.