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 19 years and a broke single mom for most of that time, I created, now, 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 Affordable Fitness

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Dedicated to health and fitness?
LLAFIT would love to have you on our PODCAST. Submit an interview inquiry!

%d bloggers like this: