Burn Fat By Jumping

I have an incredible video I want to share with you, but before that, I wanted to introduce the topic of the video.  Today we are talking about a training method called plyometrics.  Plyometrics has been traditionally used mainly as a sports-specific exercise to get athletes to run faster, and jump higher.  But, in the recent years, plyos have become more mainstream, and now research is showing the fat loss benefits of plyometrics.

I do plyometrics in both MamaTone and Fit Fun Bootcamps.  Plyometrics usually involve some sort of jumping activity.  The act of exploding up, will cause your fast-twitch type II muscle fibers to activate more.  Fast-twitch type II muscle fibers, have been shown to be more metabolically active than type I slow-twitch muscle fibers which are used in most low intensity activities.

I have recently been seeing chronic long distance bikers and runners coming to train with me who are looking to break through a body fat plateau, or take their fitness to the next level.  One of the first things I will do is have them decrease the long slow cardio and replace it with plyometric activities such as jumping and sprinting.  It has been amazing to see the transformations in these clients.  Not only do they lose body fat, but they just look and act younger because they don’t move at a sloth’s pace!  They have an extra bounce in their step!

Two cautions about plyometrics:  It is intense and puts quite a bit of pressure on the joints of the hips, knees, and ankles, so this isn’t suitable for everyone.  Because of its intensity you only need to do 10-15 minutes, 2 times per week to see the benefits of it.

Okay, now to the exciting part!  This morning on NBC I had on one of my long time clients Rita.  Rita is 39 years old and has two small children.  It has been such a pleasure working with her for nearly two years now!  Not only has she lost a lot of fat, but has become pound for pound, one of my strongest clients I have.  She easily squats and deadlifts 1.2 times her bodyweight and is getting close to bench pressing her weight, and do 3 pullups.  Her success has been due to her consistency, very good eating habits, and the love of lifting heavy intense weight (she does no consistent cardio!

At 39, she has the body and explosive power of a collegiate athlete.  In this video you will see her do a very high box jump.  She can increase the jump she did in the video by about 4 inches, but will sometimes take nasty wipe-outs (she has the scars to prove it) which we didn’t want to risk on live TV!

[youtube jyCpN-wF02I]

Please share with me your experience with this type of training, or comment on this post!


  1. I caught this segment on the news this morning and was very impressed. Way to go Rita!!! I wish my knees were in better shape to really take advantage of this type of exercise. See you at Bootcamp tomorrow morning Dustin 🙂

  2. Brian Petty says

    OMG Rita you’re amazing. If I tried that I’d be in the hospital. Just goes to show you can always make gains at any time in your life. You go on with your bad self! 🙂

  3. RITA, how awesome! You should b so proud! Keep up the great work and killer bod!!!!!!! 🙂

    Good job DUSTIN!

  4. You Rock Rita….I am 5’10” and doubt I can do this! woo hoo

  5. WOW! Very motivating!

  6. I love these NBC spots! Thank you Rita, I’m 37 and you are truly an inspiration. 🙂

  7. Rita…you are so awesome!!!!! Great job!

  8. WOW!!! Way to go Rita!! I can’t believe you go even higher. I’m 37 so seeing people close to my age on here is much more inspiring. You rock Rita!

  9. Very impressive Rita. Great job!

    Dustin-dude, how tall are you? You look like Andre the Giant on that video clip. Ha Ha.

  10. I was wondering how tall you were too… (Rita – way to go!)

  11. Dustin Maher says

    I am just shy of 6’5


  12. Let’s hear it for the 39 year olds!!! Way to go Rita – thanks for the inspiration.

  13. Rita, you were awesome! Very inspiring… You looked amazing – powerful and strong!


  1. […] week I showed you a video of Rita doing box jumps on the NBC morning show.  This week I wanted to show another variation of that exercise that you can do.  This one […]

  2. […] week I showed you a video of Rita doing box jumps on the NBC morning show.

  3. […] have written many posts on why I feel anaerobic training (interval cardio and weight training) is much better for… I was recently sent an article from one of my bootcampers Ashley Benson that really did an awesome […]

Speak Your Mind