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Squat Jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles. During squat jumps, you are forced to balance your body weight, which results in a stronger core from the intensified muscle stabilization.
In addition, squat jumps allow for better posture. Anyone who works an office and spends long periods of time sitting at a desk should learn how to do squat jumps nor only to burn loads of calories fast, but also to help with his or her posture.
Traditional squats have been taught and highly emphasized for toning the butt and the legs, however, the incorporation of the jump allows for extra strength and muscle density plus gives you the maximum heart rate for a high volume of calorie burn leading to fat loss.
Squat jumps are a plyometric exercise. Plyometrics are powerful moves that are an effective way to burn calories at a faster rate. This makes squat jumps a great exercise if you are trying to focus on lower body strength and weight loss.
How To Do Squat Jumps
Here are the steps to performing Squat Jumps:
- Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
- Jump straight up and swing arms overhead. Return to squat.
Watch below as Chris explains how to properly perform squat jumps.
What Muscles Do Squat Jumps Work?
Squat jumps are an awesome power move that works your butt, legs and core while giving you a great cardiovascular burst that gets your heart rate up anytime, anywhere.
Benefits of Squat Jumps
There are many reasons you should incorporate squat jumps into your workouts. Here are just a few:
Strengthens Butt and Thighs
Squat jumps is a power move that relies on the butt and thigh muscles to both propel you up and catch you as you land. Quads, glutes, hamstrings and calves…every lower body muscle is put to the test! The key is to get a solid range of motion and jump with as much force as you can. Land softly with bent knees and a tightened core.
High-Intensity Interval Benefits
Squat jumps is a power move that will get you breathing heavy! You will undoubtedly reach your anaerobic state meaning breathing only through your mouth and needing a break after about 20-30 seconds. This makes it perfect for high intensity interval training! It’s a crazy-good move that accomplishes in seconds what takes other exercises several minutes!
Cardio Exercise At Home
The cardio benefits of squat jumps are amazing, but even better is the fact that you can do this move right at home. No need to go to a gym or head into bad weather, just find some space and get moving. Many people want to get cardio benefits but don’t like to run or cycle. Some short burst of high intensity moves like this can get you an awesome workout in less than 20 minutes!
How Many Calories Does a Squat Jump Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working. Squat jumps are a high-calorie burn exercise. Bottom line – the harder you work, the more calories you burn. Want more calories torched? Jump higher and faster!
Other Exercises Similar to Squat Jumps
If you like the idea of getting a great cardio move right in the comfort of your own home with no equipment needed, try these too!
