Burn fat and build muscle and strength with our 30 day challenge – all you have to do is jump!

Actresses Jessica Biel and Kate Hudson are both fans of bouncing up and down to get fit. And if their toned bods are anything to go by, we had all better jump to it! In this 30 day challenge, we show you how to jump off the fat and firm up with this high intensity home workout.


‘Jumping melts body fat, tones your bum, thighs and tum, burns calories and ramps up your metabolism,’ says personal trainer Anthony Murray. ‘In the long-term it also improves bone density and can even help prevent arthritis.’ What’s more, plyometric training (that’s jumping!) increases strength in your fast-twitch muscle fibres, which help boosts speed – ideal if you’re training for that 5K.

‘But to get the most out of it, you need to put the effort in,’ says Anthony. He advises: ‘Ensure you sit down deep into each move so you can generate an explosive movement with maximum effort.’


Six essential fat burner jumping moves for muscle and strength

If you want to jump off the fat and firm up up your bum, thighs and tum, try these. They will give your body a full workout, aid your long-term bone health and burn cals.


Scissor Jump

Perform a standard lunge, keeping your back straight and toes pointing forwards. Squat down and explode upwards, switching leg positions in mid air. Land softly and repeat.



Box Jumps

Stand six inches in front of a step (or use a box of a similar height). Stand with your feet shoulder-width apart. Bend your knees and jump up, using your whole body including your arms. Land softly on the box on the balls of your feet. Step down, reposition yourself and repeat. You can make it harder by adding handheld weights or increasing the height of the box.








Stationary lunge jumps

Perform a forward lunge with both legs bent and feet pointing forwards. Keep your back straight, squat down and explode upwards (do not switch your legs). Land softly, switch legs and repeat.


Burpee Jumps

Begin in a crouched squat position with hands on the floor in front of you. Kick your feet back to a push-up position, don’t allow your hips to drop and keep them parallel to the floor. Quickly return your feet to the squat position, then jump up as high as possible. Land softly on your feet in the squat position and repeat.


Star Jumps

Stand with your feet hip-width apart. Bend your knees, jump upwards and outwards, opening your legs wide and throwing your arms up and out, creating a star shape while in the air. As you land keep your knees bent until your hands touch the floor either side of you.


Squat Jumps

Perform a squat, with your back straight and knees bent (make sure they don’t go over your feet). Lower your body down and explode upwards. Land softly and repeat.





Let us know how you get on with the 30 day challenge in the comments!