10 Minute Plyometric Box Jump Workout For Fat Loss And Power
The Power Up Your Fat Loss Plyometric Box Jump Workout
On today’s episode of Live Lean TV, I’m sharing a 10 minute plyometric box jump workout for fat loss and power.
This Live Lean approved 3 x 5 box jump workout will help you:
- Increase your vertical
- Improve power
- Kick your fat to the curb
Since we’re working on improving power and force with this workout, we’re eliminating the stretch shortening cycle by using a different variation of the box jump, called the concentric box jump.
What Is A Concentric Box Jump?
The difference between regular box jumps and the concentric box jump is the starting positioning.
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A regular box jump includes the eccentric lowering of the jump.
With the concentric box jump, the starting position begins when you’re already in the squat position.
Your knees should be at approximately 90 degree flexion or at least at a 1/4 squat position.
You could also complete this workout using the seated box jump exercise.
By removing the lowering motion, the concentric box jump requires you to produce more rapid power to complete the jump.
When Should You Complete This Box Jump Workout?
If you’re looking to power up your fat loss efforts, I want you to start incorporating this plyometric box jump workout into your existing workout program.
If you’re currently doing Live Lean Afterburn 2.0, Live Lean Mass 2.0, or any of our other Live Lean programs, simply incorporate this plyometric box jump workout during your scheduled HIIT cardio day.
Although your heart rate probably won’t elevate as much as if you were sprinting at the track or on the treadmill, it will still burn some serious calories.
How High Of A Box Should I Use If I’m A Beginner?
First of all, do not be intimidated by the height of box jumps that I’m doing.
Even though you see me working up to a 42 inch box, if you’re new to box jumps, start within your comfort level, even if the box is only 12 inches.
There’s no need to go to crazy and aggressive with the height of your box jumps in the beginning.
Get comfortable by starting with a low box jump, then slowly add more levels to build up your confidence.
It will look intimidating, and you may think you’re going to go fall face first, but you have to trust yourself that you can do it.
Safety first.
When Do I Increase The Height Of The Box?
During this box jump workout, we’re going to be progressing by increasing the height of the box for every set.
As the level of the box increases, it’s obviously going to get more difficult.
Of course you need to be smart, but you also need to trust your hops.
It’s important to always be progressing your workouts, so make sure you keep track of how high you jumped every set.
Then when you repeat this workout the following week, you can increase the height of each set, compared to the previous workout.
10 Minute Plyometric Box Jump Workout For Fat Loss And Power
Here’s how this 10 minute plyometric box jump workout is structured.
Total time:
10 minutes.
Type of workout:
Giant sets.
Perform 1 set of 5 box jumps, then increase the height by adding another level of boxes.
Complete 5 box jumps for the second set, then increase the height again.
After completing the second set, increase the height for the third set, and complete 5 more box jumps.
After completing the 3 x 5 set, it’s time to attempt your box jump one rep max.
This means you will select a height that you can complete one rep as high as you can go.
After that, you will repeat this giant set two more times.
Number Of Sets:
Complete this giant set 3 times.
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Exercises:
Click the link below for a step-by-step exercise demonstration.
A. Concentric Box Jump
Coaching cues: while performing the concentric box jump, we are eliminating the lowering eccentric movement of the box jump.
By starting the box jump in the low squat position, this helps improve the power of your jump, rather than using momentum.
In other words, start low and power your way up.
Giant Set #1:
Set #1:
Reps: 5
Level: select a challenging height.
Rest: 30 seconds
Set #2:
Reps: 5
Level: increase the height.
Rest: 30 seconds
Set #3:
Reps: 5
Level: increase the height.
Rest: 30 seconds
Set #4:
Reps: 1
Level: increase the height to your one rep max i.e. the highest you can jump.
Rest: 1 minute
Giant Set #2:
Set #1:
Reps: 5
Level: same level as set #1 from giant set #1.
Rest: 30 seconds
Set #2:
Reps: 5
Level: same level as set #2 from giant set #1.
Rest: 30 seconds
Set #3:
Reps: 5
Level: same level as set #3 from giant set #1.
Rest: 30 seconds
Set #4:
Reps: 1
Level: increase the height to your one rep max i.e. the highest you can jump.
Rest: 1 minute
Giant Set #3:
Set #1:
Reps: 5
Level: same level as set #1 from giant set #1.
Rest: 30 seconds
Set #2:
Reps: 5
Level: same level as set #2 from giant set #1.
Rest: 30 seconds
Set #3:
Reps: 5
Level: same level as set #3 from giant set #1.
Rest: 30 seconds
Set #4:
Reps: 1
Level: increase the height to your one rep max i.e. the highest you can jump.
Your goal for your next box jump workout is to increase the height of the box jump by.
Always be progressing your workouts.
Enjoy your new hops.
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Today’s Question Of The Day:
- Do you currently incorporate plyometric box jumps into your workouts?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
I put a huge gash in my shin because of box jumps. My gym has the metal
ones and I was doing box jumps and for a split second wasn’t focused and my
leg slipped and tore open. Have a nice big scar from it now haha.
You’re a KANGAROO!!!!
I tried this once..but i accidently kicked the steps and it fell and i
fell back and hit my head on the wall.
This is something I do on occasion however it not something I would endorse
other people to do. Aerobic Steps are not stable enough to use as a
platform. I know you push for safety when you workout, especially after
your girlfriend busted her arm. I’m just surprised you would even post this
for people to mimic. You and I doing this is one thing. We know the risk
and our own abilities. But if my child watched this and we’re injured
because of this video, disclaimer or not I would hold you responsible.
Mostly because you have encourage this. You didn’t even bother to mention
that they should be supervised or even spotted. I’m sorry as good as an
exercise this is this is one video I can not agree with and endorse. I’m a
trainer and fitness instructor and people s safety is top priority for me.
Safety over performance every time.
I would eat shit lol
Wow!!!!! Holy high box jumps. You make it look so easy!
Just curious did you ever fall…
Do you include Box Jumps in your workouts? Enjoy my “Power Your Fat Loss
Box Jump Workout” video…