The plyometric workout designed to blast calories

Split squat

Start in a wide lunge, with front leg bent at 90 degrees, and back knee just 1 inch off floor. With weights in hand, arms at sides, jump, lifting both feet off ground. Land softly, sinking deeper into lunge. Do 20 reps. Switch sides. Repeat.

Perfect your form: Avoid hunching upper body forward.

Dial it down: Ditch the weights.

Amp it up: Increase reps.

Skipping “rope”

Skip, but without a rope, kicking one foot at a time behind you for 60 seconds. Then skip with one knee at a time raised in front for 60 seconds more. Do 3 reps.

Perfect your form: Land softly and keep your core tight.

Dial it down: Kick behind only. Don’t jump as high.

Amp it up: Move your arms in more exaggerated circles.

Jumping side squat

Stand with feet shoulder-width apart. Step out to one side, squat, then jump back to starting position. Do 5 reps. Switch sides. Repeat.

Perfect your form: Engage core and avoid bending knee beyond toes.

Dial it down: Step out and squat without the jump.

Amp it up: Jump higher and hold a pair of hand weights.

Modified push-ups

Start in a push-up, hands shoulder-width apart, knees on floor and legs crossed behind you. Push down, nose to floor, then explode up, lifting hands at least 1 inch up. Do 10 reps.

Perfect your form: Keep arms slightly bent.

Dial it down: Do push-ups without the “jump.”

Amp it up: Perform the move from your toes.

Read more: 4 easy exercises for a total core makeover