Not many exercises are better than the Tuck Jump to get your heart, lungs, and blood pumping. This Plyometric movement will not only condition your glutes, hamstrings, and abs, but will burn calories in the shortest amount of time possible.
To begin the Tuck Jump, stand with your two feet flat on the ground and shoulder-width apart. Your upper body should be upright and your hands should be down at your sides.
Relax your knees slightly so they bend down into a semi-squat and swing your arms back behind you. Push strongly through the soles of your feet and swing your arms forward to create enough momentum to launch your body into the air.
As you continue to jump upwards, quickly throw your knees up towards your chest as high as you can get them. Hence, the “tucking” part of the movement.
As gravity starts to bring your body back down, drop your knees so your legs are extended beneath you and slightly bent. As you land on your two feet, keep your knees relaxed to both absorb the impact and prime your legs for another light squat to launch yourself up for the next jump.
Do as many reps of the Tuck Jump as your can for one complete set.