Knowing you need to lose weight is a great first step to success. The problem with actually losing weight often revolves around discovering and choosing the right approach. That’s why I want to introduce you to the world of explosive plyometrics.

You probably already know that the secret to successful weight loss is burning more calories than you consume. There are two sides to this:

  1. Healthy Eating

The average man needs 2,500 calories per day. You can work out the exact amount you need with our Fit Father Maintenance calculator. In order to lose weight, you need to consume fewer calories than your maintenance level.

But it’s more than just calorie counting; you need to choose healthy food options, and that’s something that the Fit Father Project can help with.

  1. Exercise

Of course, to push your weight loss further and faster, you should also be exercising. Aside from the health benefits linked with exercise, this will increase the number of calories you burn every day. Helping you to burn fat and lose weight.

Exercise can also help you to build lean muscle. That’s where these explosive plyometrics come into play.

Plyometric Exercises for Beginners

Explosive plyometrics are exercises that require you to have a sudden burst of energy. In effect, you need to explode into action. That’s why most explosive plyometrics involve jumping.

The aim is to get your muscles working more efficiently; this type of exercise isn’t designed to cause muscle growth. The real trick to this is to explode for a short period; just 10 seconds of exercise can be enough. You follow this with a 20 second rest period and then explode for another 10 seconds.

The result is a repeated load and then contraction of a specific muscle or group of muscles. This will stretch them to their maximum, dramatically improving muscle response.

When your muscles are working more efficiently, you’ll be able to get more from them. This will help you to work out harder. But, it will also encourage your body to burn more calories.

A pound of muscle burns 5 times more calories than a pound of fat. The more efficient your muscles are, the better your fat-burning abilities will be.

In effect, explosive plyometrics will build speed and power. But you must be fast; your feet should barely touch the ground!

Who Should Do Explosive Plyometrics?

Explosive plyometrics are designed to build speed and power. They are perfect for athletes who are looking to improve their performance but also effective for those simply looking to lose weight or gain muscle.

Incorporate explosive plyometrics into your daily routine to help improve your power, response, and speed. This will help you to burn more calories and reach your personal goals.

You can also try the Fit Father Project circuit training exercises. These will increase your metabolic rate and help you to burn more fat.

Explosive Plyometrics

Bodyweight is all you need when completing explosive plyometrics. The following exercises are a great way to get started with explosive plyometrics:

box jump explosive plyometricJumps

Quite simply stand with your feet together and then jump forward. The moment you land, you need to be jumping backwards to your original spot. Minimal foot contact with the ground is essential.

You can also do these side to side.

High Knees

This could be called running on the spot. But, to complete this exercise properly, you need to get your knees as high as possible to at least waist height. Again your feet should barely touch the ground making this sprinting on the spot.

Power Skips

This is much like the sprinting on the spot in terms of the leg height and explosive speed. But, you’ll be moving forward at the same time in a skipping motion.

Alternating Split Squat With Jump

You’ll need to start standing up, then drop into a standard lunge position before exploding upwards into a jump. Ideally, you land back in the split squat position and jump again, alternating the position of your feet and legs as you do it.

Max Height Jump

Simply jump into the air as high as you can. When you land on both feet, you need to spring straight back up into the next jump. To make this fast enough, you’ll only bend your legs a third of your normal landing technique.


You’ll need to start with a small step, but you can make it higher later! In effect, this is just like a standard step-up, but you’re exploding from the ground, again minimizing the amount of time each foot is in contact with the ground.

If you fancy a change you can always do the step-ups from side to side.

A more advanced version of this is jumping off the ground onto the step and back down. You’ll need to explode as you jump up to keep your feet from staying on the ground for too long.

Forward Leaps

Another option is to jump back and forth like a frog. Simply jump forward as far as you can and then jump again as you land. Minimal foot to ground contact is essential.

Explosive Plyometric Push-Ups

This can be done as a regular push-up, but you want to do them as fast as possible while keeping good form. You can even add a clap into the upstage of your push-up. This will ensure you push upwards with explosive force.

Explosive Plyometric Pull-Ups

Again you’ll be doing a standard pull-up, but you’ll be doing them fast while keeping correct form. The more explosive the effort to push upwards the better!

Lateral Bounds

From a standing position, you’ll need to jump to your right. Spring your arms forward as you jump and then bring them back as you land on your right foot. To complete, bring your left foot to your right and jump again. As always, minimal ground contact is essential.

Plank to Squat

Start in the classic high plank position then jump your feet forward. In the process, your body should come up to put you in the squat position. Then jump your feet back out to return to the high plank and repeat.

Adding Explosive Plyometrics To Your Workout

You can choose to do five or ten minutes of explosive plyometrics as part of your daily workout routine. If this is your intention, it is best to add them to the warm-up stage of your workout.

man jumping rope explosive plyometricsAlternatively, you can complete your explosive plyometrics every other day, alternating with cardio and strength training.

But, this does mean you need to rest properly as explosive plyometrics will put a large amount of strain on your joints.

The best approach, in my opinion, is to aim for 30 seconds of exercise followed by 30 seconds of rest.

Get The Support You Need To Lose Weight Effectively

The key to your weight loss and fitness goals is accessing good quality material and getting the support you need.

warm up explosive plyometricsThat’s why you need to join Fit Father For Life today! We can offer you a complete 1-year curriculum that'll help you effectively move towards your goals. You'll love it!

By adopting the Fit Father For Life membership, you’ll have access to every program we have and ever will produce. We're here to support you in every step of your journey. Every one of us has been where you are and are proof that it’s possible to change and be the man you want to be.

Don’t delay, start your journey to the new you with Fit Father For Life today!

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on explosive plyometrics.