4 Best Jumping Exercises For A Full-Body Plyometric Circuit

What you need to know:

• Why do we choose to jump?
• What is jumping?
• 4 best jumping exercises for a full-body plyometric workout

Why do we choose to jump?

Our #JumpForHealth challenge has been running for over five years. First launched in 2017, the campaign was developed for the dual purpose of improving our members’ health and an important charitable cause. For every 10,000 jumps we received, Aditya Birla Health Insurance donated a prosthetic leg to a person in need.

What is jumping?

Jumping is a plyometric exercise that involves spurts of energy in short intervals to increase power. Plyometric workouts are dynamic and can immensely benefit your body. When you include jumping exercises in your daily workout routine, you pave the way for strengthening your lower and upper body, which further improves your balance and coordination. Jumping also improves your bone density, especially if you are injury-prone or have a family history of osteoporosis.

4 best jumping exercises for a full-body plyometric workout

You can try the following 4 jumping exercises for a full-body plyometric workout, anytime and anywhere as they do not require any equipment.

• Burpees: Burpees are an effective workout that gets your heart rate up. Stand straight with your feet shoulder-width apart. Bend your knees to a squat position, place your hands on the floor and jump your feet back out to get into a plank position. Lower your chest to the floor, jump your feet forward to come into a squat position and jump up,  lifting your arms over your head. Do 2 to 3 sets of 10 repetitions.

• Star jumps: Improve your cardiovascular health with star jumps. Stand tall and keep your arms by your side as you get ready to propel yourself upwards. Bend your knees and jump with your legs open and arms open over your head in a star position. Land softly with your legs bent and repeat the same exercise.

• Jump lunges: Start your jump lunge by placing your right leg forward and your left leg back. Keep your core tight as you bend your knee to get into a lunge position. Push up through your feet, jump and switch legs. Now your left leg is in front and your right leg back. Land carefully to avoid knee jerks. Ensure that when you bend your knee, it is stacked right on top of your foot. 

• Squat jumps: Stand with your feet slightly wider than your hips. Lower your body to get into a squat position, press up through the ball of your feet, engage your core, and jump up explosively. Land with your knees slightly bent and repeat the same exercise. 

These plyometric exercises exert pressure on the tendons, ligaments and lower-extremity muscles, including the knees and ankles. Therefore, start slowly and gradually increase your pace.

Here is how to participate in #JumpForHealth:

Step 1: Shoot your jump video

Step 2: Upload on social media with #JumpForHealth and tag @abchealthinsurance 

Step 3:  Mention the number of jumps and nominate others to participate

Try these exercises to jump higher. Join us in our #JumpForHealth campaign and help us reach our target of donating 1000 prosthetic legs. For these exercises to make a difference, it is essential to do them consistently. For more information on lifestyle and mindfulness-related topics, visit the Activ Living page.