ARE PLYOMETRIC WORKOUTS GOOD FOR WEIGHT LOSS?

Firstly, weight loss isn’t a result of the type of exercise you perform but a result of the balance in the number of calories burnt off (expenditure) being higher than the number of calories consumed (calorie deficit) (1).

A good level of foundation strength is required to perform plyometric exercises and due to fat loss workouts generally prioritising intensity combined with lower rest times, fatigue can build up relatively quickly causing potential lack of form and execution of an exercise. Without the lack of control from strength or in this case fatigue build up, plyometric exercises can have a higher risk of injuries occurring (2).

How To Use Plyometric's For Weight Loss

There's no doubt about it, plyometric exercises are fun and a high calorie burner due to their explosive nature performed in a consistent manner (3).

But how do we use them correctly?

Use beginner exercises to execute the form more consistently!

Weight loss is the primary goal, therefore, power and performance development can take a back seat for the moment and execution of the movement needs to take priority.

Beginner Exercises 

Squat Jumps

Split Squat Jumps 

Skipping 

Lateral Bounding 

Ankle Bounces 

Shuffling 

In Place Jumps 

Single Leg Push Off Box 

Clap Wall Push Up (3)

Summary

Plyometric exercises are primarily used for developing speed and power to aid athletic performance, but in this case of constant repetitions under fatigue. Perform with form in mind and possible supervision.

Resources

  1. https://journals.lww.com/acsm-essr/Fulltext/2005/10000/Is_Exercise_Effective_for_Weight_Loss_With_Ad.4.aspx
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
  3. https://pdfs.semanticscholar.org/1ab1/cfd35edf7ad3af95092eea996184a27a925e.pdf
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