16 calorie-burning plyometric moves for the perfect beach body

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16 calorie-burning plyometric moves for the perfect beach body
Stand with feet hip-width apart, a weight in each hand at chest, elbows at sides. Squat, lowering right arm to floor as you rotate torso left, extending left arm up, looking at left hand (as shown). Return to start; switch sides. Repeat for 1 minute.

Works: butt, thighs, abs, obliques, shoulders

Photographer: Larsen & Talbert

Stand with feet hip-width apart, a weight in each hand at chest, elbows out. Curtsy, stepping left foot back and to right as you extend arms to sides at shoulder height, thumbs down (as shown). Return to start; switch sides for 1 rep. Continue alternating for 1 minute.

Works: butt, thighs, triceps, shoulders

Photographer: Larsen & Talbert

Lie on right side, right palm on floor directly under shoulder, legs stacked, a weight in left hand on hip. Lift hips to form a straight line from feet to head, as you extend left arm toward ceiling, to start. Hold plank, raise hips slightly, and reach left arm under body (as shown). Return to start; repeat for 30 seconds. Switch sides; repeat.

Works: shoulders, abs, oblique

Photographer: Larsen & Talbert

Start on all fours. Raise knees until hovering above floor to start. Lift right arm in front of you, and bend left leg to ceiling, toes pointed (as shown). Return to start; quickly switch sides. Continue alternating for 1 minute.

Works: shoulders, abs, back, butt, thighs

Photographer: Larsen & Talbert

Start in a lunge with left leg forward, right knee lightly resting on floor, a weight in each hand, hands at sides. Lift right knee slightly off floor while curling weights to shoulders (as shown). Return to start; repeat for 30 seconds. Switch sides; repeat.

Works: biceps, thighs, butt

Photographer: Larsen & Talbert

Lie faceup with legs together and extended to ceiling, one weight in both hands overhead, hovering above floor. Open legs into a wide V as you lift shoulder blades off floor, reaching weight through legs (as shown). Return to start. Repeat for 1 minute.

Works: abs, chest, thighs, shoulders, upper back

Photographer: Larsen & Talbert

Sit with knees bent, heels on floor, toes up, leaning back slightly, with a weight in each hand, fists lightly touching at chest, elbows out. Lift left knee, rotating torso to left, and touch right elbow to left knee (as shown). Return to start; switch sides. Continue alternating for 1 minute.

Works: abs, obliques, shoulders, biceps

Photographer: Larsen & Talbert

Lie faceup with knees bent, feet flat, a weight in each hand. Lift hips as you extend right leg up and straighten arms above chest, palms facing in, to start. Lower right leg toward floor and arms out to sides until hovering above floor (as shown). Return to start; repeat for 30 seconds. Switch sides; repeat.

Works: chest, back, butt, thighs, hamstrings

Photographer: Larsen & Talbert

Stand with feet hip-width apart. Crouch and plant hands on floor under shoulders; jump feet to right side, knees slightly bent (as shown). Hop feet back to hands, then quickly jump up to return to standing. Repeat on opposite side for 1 rep. Continue alternating for 1 minute.

Photographer: Larsen & Talbert

Stand with feet hip-width apart. Jump as high as you can, lifting left knee and right arm, both bent, while driving right knee and left arm back, both bent (as shown). Return to start; repeat quickly for 30 seconds. Switch sides; repeat.

Photographer: Larsen & Talbert

Stand with feet wider than hip-width apart, hands raised to chest height with elbows bent, palms down. Jog in place, tapping right knee to right palm (as shown), then left knee to left palm. Continue quickly alternating taps for 1 minute.

Photographer: Larsen & Talbert

Jump into a wide squat, opening arms to shoulder height, elbows bent, fists facing each other like a goalpost (as shown). Jump to center, lowering arms in front of thighs and crisscrossing right arm in front of left and right foot in front of left. Jump back to start; continue alternating arms and feet for 1 minute.

Photographer: Larsen & Talbert

Start with feet hip-width apart, arms down. Lift right knee as high as you can, then hop onto right foot and kick left leg, keeping right arm bent at chest height, left arm down (as shown). Return to start; do as many left kicks as you can for 30 seconds. Switch sides; repeat.

Photographer: Larsen & Talbert

Start in a deep lunge, left foot back, right fingertips touching floor, left arm at side, right knee in line with right ankle, like a sprinter. Jump as high as you can, driving left knee up, swinging right arm up as arm bends at shoulder height, left arm behind (as shown). Land in starting position. Repeat for 30 seconds. Switch sides; repeat.

Photographer: Larsen & Talbert

Stand with feet hip-width apart, arms overhead, palms facing in. Jump as high as you can, driving knees to chest, sweeping arms down to sides and touching feet with hands (as shown). Return to start. Repeat for 1 minute.

Photographer: Larsen & Talbert

Start in plank. Hold plank as you jump legs into a wide V (as shown). Return to start; do as many reps as you can for 1 minute.

Photographer: Larsen & Talbert

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Three days a week, choose six moves. Do as many reps as you can for one minute each then rest 90 seconds. Then do the other six. Then repeat.

Click through the gallery above to see these awesome moves!

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