Kick start your body's fat-burning process with plyometrics training -- high-intensity exercises that reuse the stored energy of muscles to generate explosive movements at fast speed. Follow this Power Fat-Burning Plyometric Workout that will improve agility and build strength while burning calories. You should only need to do one set once per week (two sets if you're in really good condition), and you'll see improvements in your lower body in just four weeks.

Plyometrics safety tips

Don't throw yourself into this program unless you're really fit. Plyometrics and any form of impact exercise can increase the risk of injury if you don't follow certain safety precautions. Always start slowly with small jumps and gradually build up. When jumping, land fully on your feet to dissipate the impact forces on the joints, and avoid any twisting motion at the knees.

1. Warm up

It's important to stretch your hamstrings and quads before exercise. Set aside five to ten minutes of cardio to warm up your muscles before you proceed.

2. Lunge jump

1. Begin in a lunge position, right leg forward, thigh parallel to the floor.

2. Jump up as high as you can, switching feet so you land on the opposite leg. Do 12 reps.

3. Walking lunge

1. Start in a lunge position, right leg forward, with back knee as close to the ground as possible without touching.

2. Step forward, bringing your left leg up and forward into the opposite lunge position. Take 20 steps.