woman doing plyometric leg exercise
Cardio,  Exercises,  Fat Loss

Plyometric Exercise Options

Plyometric exercises are short-burst movements that involve propelling your body off the ground. These movements require a lot of energy and burn calories during and after exercise. Plyometric training is often categorized as high-intensity interval training (HIIT). Recently, many exercise scientists and elite trainers have attested to the effectiveness of plyometric exercise over steady-state cardio: the traditional mode of cardiovascular exercise. Steady-state cardio is repetitive motion performed at a sustained level of intensity for a certain 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. With further education, I learned about the fat-incinerating effects interval training and plyometric exercise and never looked back. See below for a sample plyo routine, and individual exercises you can try.

Basic plyometric exercise options:

Tip: when creating your own plyometric routine or when incorporating plyometrics with strength training, follow each high-intensity plyometric movement with a low-intensity exercise. This will ensure you can push hard with each high-intensity movement and aids with post-workout recovery.


Box jumps (pictured above)

Split Jump (plyo lunges)

Split jumps | low-intensity

Medicine Ball Throws

180° Jump Turns

Jump Tucks

Broad Jumps

Broad jumps | medium-intensity

Verticle Jumps

Alternate Bound

Squat Jump

Box Depth Jumps

Box depth jump | high-intensity


Sample Workout:

Round 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 rounds 3-4 times.

More options:

Sprint Intervals

Step moves

Box march | low-intensity
Plyometric Push-Ups

Plyo push-ups on knees with bosu ball
Battle Rope Exercises

Battle rope waves with jumping lunges


As an athlete for over 22 years and a broke single mom for most of that time, I created brokesinglemomfitness.com, now LLAFIT.com, to aid anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site. LLAFIT - Lifelong Applied Fitness

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