The Number One Way to Give Your Workout a Boost

Now that school is in session, we’re going to revisit Phys Ed: You probably remember doing jumping jacks, and if you played sports, you may have done box jumps or tuck jumps. Maybe even power-skipping, when you tried to skip as high as you could. And while these jumps and bounds may have seemed silly and fun back then, they were actually working your fast-twitch muscle fibers, which you would have turned into high gear on the basketball court, soccer field, or track. In fact, those jumps—called Plyometrics—help improve speed, agility, and explosive power, and research shows they can help increase strength, too.

As with anything fitness-related, if you’re a beginner or recovering from an injury, you’ll need to start slowly. Adding some small hops after a set of squats for example, or even 20 jumping jacks once per week for six weeks would be a good place to start. (And of course, it’s a good idea to check with your doctor, too, especially if you have joint problems.)

But if you have been exercising regularly, following a strength-training program for at least six weeks, and are free of injuries, spicing up your workouts with some plyometrics could give your fitness (and overall athleticism) a major boost.

Here are some of my favorites to try:

Box Jump 

Stand in front of a sturdy box or step and jump up with both legs, landing on top of the box. Step down, and repeat for two to eight reps.

Jump Sit Squat 

Stand in front of a box or bench, and jump up with both feet. Land softly, and as you do, lower into a squat, ‘tapping’ your glutes on the box. Press back up into a jump, and repeat for three to 10 reps.

Single-Leg Box Hop

Stand with your right foot on top of a box or step, and your left foot on the floor. Jump up off your right foot, landing with both feet in the same position. Repeat for three to 10 reps and switch sides.

Elevated Clapping Push-Ups

If you’re more advanced, give these a try. Before you go for a clap, start by performing a regular push-up, from your knees and on the floor, and when you push yourself up, press your hands up a few inches off the floor. Practice these pounding push-ups before moving to the clap.

Performing clapping push-ups on an incline actually makes them a bit easier. Still a little scared? Try them standing against the wall. Push away for a quick clap, and then lower toward the wall for your next rep.

Harley Pasternak

Celebrity trainer and nutritionist Harley Pasternak holds a master of science degree in Exercise Physiology and Nutritional Sciences from the University of Toronto, and an honors degree in Kinesiology from University of Western Ontario. As a fitness and nutrition specialist, Harley has trained many celebrities, including Adam Levine, Gwen Stefani, Jessica Simpson, Ariana Grande, John Mayer, Charlie Puth, Jordana Brewster, Rob Pattinson, Tobey Maguire, Lady Gaga, Megan Fox, and Jennifer Hudson. He has appeared on MTV, VH1, The Oprah Winfrey Show, Dr. Oz, THE VIEW, The Tyra Banks Show, Access Hollywood, Extra, Rachael Ray, America’s Next Top Model, Good Morning America, The Today Show, and most recently, Revenge Body with Khloe Kardashian on E! Harley has also lectured around the globe and does speaking engagements regularly.