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TRY THESE Alternate jumps with moves like lunges or squats to make them plyometric.

Train smarter

Explosive jumping moves (also known as plyometrics), like burpees, speed-skater lunges and box jumps, recruit a ton of muscles at once and get your heart rate up quickly, making them some of the most efficient exercises around. But how you structure them is important. Doing four or fewer reps of a move, resting for 30 to 45 seconds, then going again, is more beneficial than doing 10 to 15 reps in a row. According to a recent study in the Journal of Strength and Conditioning Research, these low-rep, high-set schemes help you maintain power, speed and jump height throughout the workout. “Performing fewer than five reps allows you to maximise power in every jump, which is what makes this type of explosive training so effective,” says Lee Brown, study co-author and professor at California State University in the US.