Counting multiple reps can sometimes feel a bit tedious when working out. Here’s a 4-rep workout where you just have to count to 4. The workout consists of 4 different exercises, performed one after another, with only 4 reps per exercise.
The goal here is to burn fat and tighten your posterior with quick, explosive moves. But what I also like about plyometrics/jumping exercises is that they help me strengthen my legs and glutes to be able to lift more weight in the weight room.
I think I’ve found a formula that works for me [i.e. 30-something European woman with flat butt] in order to improve my rearview and give it a round/firm look: when I do one plyometric workout, one spinning class, and one weight-training session per week (with enough rest in between of course), I’m definitely seeing results.
Because plyometric moves are very high-impact, they’re not recommended for beginners. But I think they may be really beneficial when you’ve been weight-training for while and have hit a plateau with weights.
I warmed-up jumping rope for 10 minutes before the workout, and concluded the session with 5 extra minutes of jump rope. The workout itself took me around 20 minutes. The whole session, including warm-up and cool down, took 40 minutes. My heart rate monitor said I burned 414 kcal. Average heart rate was 158, max 183: it was also a good cardio workout.
Move directly from one exercise to the next. After completing the circuit once, begin from the top for a total of 4 circuits.
4 circuits = 1 round. 1 round takes about 4 minutes. Do 4 rounds in total, taking a 1-2 min break between rounds.
So yes, all in all, you have to perform this circuit 4×4 = 16 times! Now you understand why there’re only 4 reps per exercise… But I swear time will fly if you give this workout a try! It’s basically only 4 times 4 minutes of intense work, and you’re done.
4 Jumping Lunges
Try to control the landing.
4 Scissor Hops
Try to land softly.
4 Single Leg Burpees alternating legs
For 4 reps, you jump in total 2 times with the right leg and 2 times with the left leg, switching legs each time you’re in plank position.
4 Donkey Kicks
4 on each side, with both knees off the floor. This exercise feels like rest compared to the others :)
End with a thorough cool-down and stretch session to avoid terrible muscle soreness the day after!