Plyometric Workouts

Plyometric Workouts

Introducing plyometric training in your fitness plan is a fantastic way to shake things up, boost the intensity, develop power, and become more athletic.  

Let’s dive in and go over plyo, what it is, how it benefits you, and what workouts you can start doing right away.

What is Plyometric Training, And What Benefits Does It Offer?

Plyometrics are power movements you perform with as much speed and explosiveness as possible. Box jumps are one prominent example of a plyometric exercise that forces you to quickly produce a lot of force. 

Unlike traditional exercises, plyos require maximal or near-maximal effort and recruit many type-ll (fast-twitch) muscle fibers. Plyo training can also count as cardiovascular work because your heart and lungs work extra hard to take and deliver oxygen to all of the working muscles.

One of the most notable benefits of plyometric training is that it develops your power and overall athleticism, resulting in more speed and improved jumping ability. Plyometrics are also fantastic for burning calories and placing yourself in a calorie deficit for weight loss. Aside from that, plyo improves intermuscular coordination and trains your body in less time, resulting in more efficient workouts.

Three Fantastic Plyometric Workouts for Whole-Body Power and Athleticism

Workout 1

The first workout features three movements that will strengthen your lower body, posterior chain, and pushing muscles (chest, shoulders, and triceps).

The objective is to perform fewer reps but do each as explosively as possible. Then, take one to two minutes to recover, and do another set. Once finished with one movement, go down the list until you complete all three.

Plyo Push-Ups - 3 sets of 3 to 5 reps

Jump Squats - 3 sets of 3 to 6 reps

Single-Leg Deadlift to Jump - 3 sets of 3 to 6 reps

Workout 2

Like the previous workout, do each repetition as explosively as possible and recover well between your sets. The first movement is fantastic for the entire body because it combines three movement patterns. Our second movement will focus on your lower body, and the third exercise is beneficial for the chest, shoulders, triceps, core, and serratus anterior. 

Burpees - 3 sets of 2 to 6 reps

Split Squat Jump - 3 sets of 4 to 6 reps

Incline Hand-Release Push-Up - 3 sets of 2 to 5 reps

Workout 3

The final workout is similarly beneficial for the entire body, and the objective is to perform more repetitions. Recover well between sets because doing so is vital for maintaining proper technique.

Box Jumps - 3 sets of 8 to 15 reps

Reverse Lunge to Knee Raise Jump - 3 sets of 10 to 20 reps (per side)

Mountain Climber - 3 sets of 30 to 60 seconds at moderate to high speed


There you have it: three simple and effective plyometric workouts you can do in little time with minimal to no equipment around. Each of these works great for building whole-body power, and you can tweak them to fit your unique needs and abilities.

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