Plyometrics are total-body cardio exercises that are designed to push your muscles to their full potential in a short amount of time.
Plyometrics cardio exercises:
In general, plyometric cardio circuits are aimed at people who are already physically fit, but there are modifications to suit all levels.
Plyometric cardio exercises are simple but intense. They can be done as a circuit routine made up of a set period of exercise followed by rest.
Doing these physically demanding exercises consistently will help you to develop strength and power that will get you in shape. They can be done as the core part of your fitness routine or in addition to other activities.
Conveniently, a plyometric cardio circuit can be done at home or the gym.
The following nine cardio exercises can be done as a mini circuit. It's a good idea to master a few exercises before adding in new ones.
How to do it
- Start by doing a 30-minute session 2-4 times per week and build up the duration and frequency as you build strength and endurance.
- Do each exercise for 30 seconds to 1 minute. Rest for 30 seconds in between.
- You can do each exercise twice before moving on to the next move.
It's your practice, so feel free to modify to suit your needs. Work hard, push yourself, and aim for improvement if you want to gain the most benefits.
Start by warming up for 5-10 minutes.
A typical warmup consists of jogging, jumping jacks, and Heismans. This can be followed by butt kicks, high knees, and mummy kicks. Do this sequence 1-3 times.
Here's a video example.
Watch a video on how to do this move with pointers on position.
In this move, you also twist at the waist when you jump your feet out to one side. Your feet should land farther out than your elbow.
Watch a video on how to do this move with a modification for beginners.
Here are more ways to perform and vary squat thrusts.
For more focus, tape or use a line on the ground as a point of reference to jump toward and away from.
Finish with a 5-10 minute cooldown that includes full-body stretches.
When you're ready, try a guided routine or in-person workout with a trainer. And always feel free to make modifications as needed.
You can increase or decrease the difficulty of the exercises. If you're a beginner, start by learning some plank variations to strengthen your body and prepare it for some of the moves.
Gradually you can increase the difficulty, intensity, and duration of your workouts.
Burning out and quitting is common with this type of demanding workout. If you think you have a better chance of sticking to the workout by lessening its intensity, create an easier circuit routine that works for you.
The Insanity workout is a two-month program created by personal trainer Shaun Thompson. It's a set routine that's based on the MAX interval training method, which is where you do intense activity for 3-5 minutes and then rest for 30 seconds. Sessions are 40-60 minutes long and are meant to be done 6 days per week.
The plyometric cardio circuit is one of the 10 high-intensity workouts in the program, which is designed to be done at home by following along with the video series. Some fitness centers have Insanity classes with instructors who have been certified through Shaun Thompson.
While a plyometric cardio circuit can bring immense benefits, the high intensity of this workout can lead to injury or overexertion.
It's not recommended for people who are new to fitness or who have joint, orthopedic, or cardiovascular concerns. It's especially hard on the knees, hips, and ankles.
Consider working with a fitness expert if you want to do a plyometric cardio workout and would benefit from one-on-one instruction.
Make sure you have the strength, stability, and fitness level to do the exercises safely and correctly. You should have a strong awareness of body positioning so you can be sure you're doing the exercises correctly. Listen to your body and always work within your limits.
Plyometric circuit training is an intense workout that can be done at home. If you're new to plyometrics, start with short intervals with more rest in between each, and work up to a more demanding routine.
Talk to your doctor before starting any new fitness regimen, especially if you have any medical concerns or take any medications.