Plyometric Exercise Options

Exercise scientists have attested to the effectiveness of plyometric exercise over other forms of cardio. Incorporating plyometrics into your cardio routine will help you shed fat many times faster than steady-state cardio. Steady-state cardio is cardiovascular exercise with a sustained level of intensity for the full duration. The most well-known — and overrated, form of steady-state cardio is jogging — what I call the exercise of the newbie, or the uninformed. Since 2002, when my fitness journey began, I realized just how ineffective steady-state cardio is for fat loss. That’s where plyometric movements come in. Plyometric exercises are dynamic, fast movements. Many include propelling your feet off the ground. These movements require a lot of energy and burn calories during and after the workout, and are typically done in intervals, and is a type of high-intensity exercise. Plyometric training is often categorized as high intensity interval training (HIIT). See below for some options to try.


Basic plyo exercise options

Tip: follow each plyo movement with a low intensity exercise. This aids in recovery and helps you to push hard with every plyo exercise.


Reverse Burpees

Box jumps (pictured above)

Jumping Lunges

Medicine Ball Throws


Gather a few challenging plyometric moves and pair them with 4 – 5 moderate intensity moves. Set up 3 – 4 sets with 3 rounds of exercises. See the examples below. one:

  • Box jumps X 8 – 10
  • Alternating battle rope slams X 15
  • Side steps – 30 seconds

Round two:

  • Burpees – 60 seconds
  • Step toe taps – 30 seconds
  • Jumping lunges – 30 seconds

Round three:

  • Rope slams – 30 seconds
  • Kettlebell swings X 10
  • Step shuffle – 30 seconds

Repeat above 3 – 4 times.


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Step moves


Plyometric Push Ups

Battle Rope Exercises



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