Jumping, skipping, and hopping exercises add fun and calorie-burning to any workout. That's because the explosiveness of the movements tends to work your muscles differently than regular resistance training.
You can do the following "exploding" moves as a dynamic warm-up, as part of an interval circuit by mixing them in between strength exercises, or combined as a cardio workout on their own.
Try adding these jump-worthy moves to your regular routine.
Begin with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible as you fully extend your entire body, spreading your legs and arms away out in like a starfish. Aim for three sets of ten.
Stand with feet hip-width apart and quickly jump from one foot to the other as you lift your knees as high as possible – hip height is ideal. Land on the balls of your feet with each lift. Repeat 25 to 50 times.
Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor; pause in the squat and jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and bending your knees; immediately jump up again as high as possible. Repeat 25 times.