Quick 15 minute plyometric workout

Are you short on time or looking for a new challenge? Incorporating a plyometric workout into your routine.

I love switching up my workouts. One way that I do that is by incorporating plyometrics – typically on Sundays, but it can be any day of the week.

woman box jumping plyometric exercises

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Plyometrics don’t require a lot of equipment and sometimes, no equipment at all, to get in a good workout. You can use a bench, dumbells, kettle bells, jump rope or just your body. It’s really up to you.

What are plyometrics?

Plyometrics (also known as jump training) is a form of exercise that is used with Olympic athletes and has quickly caught on as a very effective way to increase muscular strength and explosiveness.

You’ll do a series of jumps and hops, like jump squats or one-leg hops. You might jump up onto a box or bench, or jump over other objects.

In addition to its conditioning benefits, plyometrics have the ability to reduce the force of impact on the joints by strengthening the muscles around them.

15 minute plyometric workout

You’ve only got a few minutes. What can you do?

First of all, you should do something. A lot of people think 15 minutes is not enough time to do anything that will make a difference, but that’s not true.

Here’s a workout I put together.

15 min plyometric workout description

A plyo workout will get your heart rate up very quickly. You can burn calories and get a sweat in a short amount of time.

Plyometric exercises

Plyometric training is also referred to as jump training because it relies heavily on different jumping variations. While you can do upper-body variations like, the clap pushup, plyometric training is mostly for the lower body.

  • box jumps
  • lateral skater jumps
  • squat jumps
  • ball slams
  • alternate lunge jumps

A couple of my favorites are squat jumps and alternate jump lunges.

What are the benefits of plyometric exercises?

woman standing on top of box for plyometric exercises

There are many benefits to adding plyometric exercises into your routine.

Plyos can be done anywhere: Although some plyometrics require equipment, most can be done with just bodyweight. Jump squats, burpees, bounding drills and clapping push-ups are all examples of functional plyometric exercises that do not require any equipment.

Increases muscle strength: They allow you to run faster, jump higher and change direction quickly.

Improves athletic performance: Plyometric training helps you jump higher, run faster, lift heavier and develop more power because they train your anaerobic system, increases cardiovascular fitness and builds strength.

Plyometrics can be adapted to fitness level: The difficulty and intensity of plyometrics can be modified to meet the needs of the person working out.

HIIT as an alternative workout

This can be a stand-alone workout when you’re short on time (after a quick, dynamic warm-up). You can also use it as a conditioning finisher after a strength training workout.

You can use HIIT workouts as your cardio after strength training. 

Here are three HIIT workouts for you to try

There are endless amounts of exercises that you can add to a HIIT workout. You can mix it up and include whatever you like. The goal is to raise your heart rate and then let it come back down.

What are your favorite plyo exercises?

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