HEALTHY LIVING

10 Of The Best Plyometric Exercises You Probably Aren't Doing

05/04/2015 08:33 am ET | Updated May 06, 2015

Nothing screams "celebration" quite like jumping around with excitement. And we here at The Huffington Post are literally jumping for joy in celebration of the company's 10th birthday. We decided to throw some fitness clothes into the mix and make a workout of it!

Here are 10 of our favorite plyometric exercises that never fail to help us work up a serious sweat and make us feel like we've accomplished the impossible. These moves not only work every muscle from head to toe, but also burn major calories both during and after a session due to their use of high-intensity interval training. All you need to jump right into this workout is a sturdy box or an exercise bench, a weighted fitness ball and your favorite pair of sneakers.

Check out these effective plyometric moves you're probably not doing, and then tell us which exercise makes you feel most like celebrating in the comments below.

Box Jump

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Step 1: Place a sturdy box or exercise bench directly in front of you. Take a test step-up to make sure you can clear the edge without tripping, and measure the distance between the surface and your body that you'll need for the jump.

Step 2: With feet in line with the hips, sink into a squat, keeping the knees behind the toes and reaching your arms low and back for leverage.

Step 3: Swing your arms forward and propel out of the squat position as you jump your feet on top of the box or bench. Once you've landed, sink into another squat, holding your hands in front of your for balance.

Step 4: Slowly step down back down to the floor, one foot at a time, to the starting position to complete one rep.

Repeat at your own pace for 30 seconds.

Atomic Pushup

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Step 1: Unless you feel strong enough to tackle this one from a standard plank position on the floor, keep that box nearby. Engage your core as you place your palms on the surface with the hands stacked beneath the shoulders and legs stretched out straight in a modified plank position.

Step 2: Lower into a pushup position, hovering as close to the surface as possible without touching it.

Step 3: Using explosive force, push up and past the starting position as high as you can, and clap your hands under your chest before landing back in the starting position with your hands on the surface. That's one rep.

Repeat at your own pace for 30 seconds.

Toe Taps

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Step 1: Using the box or bench one last time, stand behind it like you did with the first exercise. Place your right foot on top of the surface near the edge to make sure your leg forms a right angle from your standing position. Adjust accordingly.

Step 2: With the right ball of the foot touching (but not resting) on the surface, jump as you switch feet, landing with the left ball of the foot touching the surface.

Step 3: Switch back to the right foot to complete one rep. Continue alternating feet with a jump in between each switch, all the while remaining light on the toes for additional agility.

Repeat at your own pace for 30 seconds.

Jump Lunges

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Step 1: Stepping into an open space, keep your feet hip-width apart as you find a comfortable lunge position. Step the right foot back and sink the hips down so that both legs form right angles, the left knee is behind the left toe, and the core is engaged for balance.

Step 2: Spring out of the lunge position and into the air, scissoring the feet so that when you land softly, the right leg is in front of you and the left leg is behind you. Sink into another lunge.

Step 3: Jump again and switch sides again to complete on rep. Continue alternating lunges with the jumping transition, maintaining proper lunge form to protect those knees.

Repeat at your own pace for 30 seconds.

Star Jumps

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Step 1. Stand with your feet together. Lower into a crouching position with your hands either in front of your toes or beside your feet. Feel free to lift onto the toes if keeping the feet flat on the floor feels uncomfortable.

Step 2: With one big burst of energy, push off both hands and feet to jump into the air as high as you can. Once airborne, reach both arms and legs out diagonally to form a star shape with your body. Engage your core to keep your body straight and controlled while in the air.

Step 3: Bring all limbs back to center as you land, returning to the crouched starting position. That's one rep.

Repeat at your own pace for 30 seconds.

Jumping Jack Push Press

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Step 1: Grab a weighted fitness ball and stand with the feet together and the arms holding the ball in a relaxed fashion near your chest.

Step 2: Jump your feet out wide beyond hip-width as you simultaneously thrust the ball directly in front of your chest. Jump the feet back to the narrow starting position as your bring the ball back in toward your chest.

Step 3: Jump your feet out wide beyond hip-width again, but this time as you do so, thrust the ball overhead using the the strength of your shoulders. Jump the feet back to the narrow starting position as you bring the ball down and toward your chest again. That's one rep. Continuing alternating between the two arm positions as you jump.

Repeat at your own pace for 30 seconds.

Windmill Lunges

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Step 1: Stand with your feet shoulder width apart. Reach your right foot back and cross it with your left foot, lowering into a shallow curtsy lunge. As you find a comfortable position in this lunge, reach your right hand toward your left foot in front of you and your left hand behind you and up into the air.

Step 2: Jump to the right side with your right foot, and reach your left foot back and cross it with your right foot this time, lowering again into a curtsy lunge. As you glide into this position, swing your arms so that your left hand is in front of your left foot and your right hand is behind you and up in the air.

Step 3: Return to the other side to complete one rep. Continue alternating with lateral jumps, lunges and arm swings to create that "windmill" effect.

Repeat at your own pace for 30 seconds.

Burpee

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Step 1: Time for everyone's favorite! Stand with your feet shoulder width apart. Reach your hands down toward your feet as you move into a crouching position. Jump your feet back behind you, and land in a plank position with the hands stacked beneath the shoulders and core engaged.

Step 2: As soon as you find that plank position, quickly lower your body completely to the floor. Using that core and upper body strength, push up at a controlled pace to return to that plank position.

Step 3: Jump the feet back up to the hands. Stand and raise your arms above your head to complete one rep.

Repeat at your own pace for 30 seconds.

Plank Jumping Jacks

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Step 1: Kneel and find a comfortable plank position -- hands stacked beneath the shoulders, core engaged and hips tucked.

Step 2: Keeping your hips as level as possible, jump both feet out wide beyond shoulder-width, like you're doing a horizontal jumping jack with your lower body.

Step 3: Jump your feet back to the starting plank position to complete one rep.

Repeat at your own pace for 30 seconds.

Plank Ski Jumps

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Step 1: Move into that plank position one last time.
Step 2: Keeping your feet together, jump them up and to the outside of your right hand, keeping your hands in place and engaging those obliques. Jump them back to the original plank position.
Step 3: Jump the feet up and to the outside of your left hand and back to plank again to complete one rep.

Repeat at your own pace for 30 seconds.

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