A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Finisher
4m
9 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Intermediate
Builds explosive leg power and coordination while improving cardiovascular endurance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Stand with feet shoulder-width apart.
- 2.Lower into a squat, then explosively jump upward.
- 3.Land softly and descend immediately into the next squat.
Pro Tips
- •Land softly with knees slightly bent.
- •Engage your core for better control.
- •Focus on quality jumps rather than speed.
Equipment
None
Safety
Avoid if you have knee issues. Maintain good landing mechanics.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.