Quick 15 minute plyometric HIIT workout

Are you short on time or looking for a new challenge? Incorporate a plyometric HIIT workout into your routine at least once a week.

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.

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Plyometric workouts don’t require a lot of equipment and sometimes, no equipment at all. You can use a bench, dumbells, kettlebells, jump rope or just your body weight. It’s really up to you.

What are plyometrics?

Plyometrics are a form of exercise training that uses speed and explosive movements to build power. Plyometrics can include different types of exercises, like pushups, throwing, running and jumping.

Plyometric exercises include vertical and broad jumps, where you jump as high and/or as far as possible. Jumping rope, squat jumps, single leg hopping and plyometric push-ups are also great examples of plyometric exercises.

You will find plyometrics training can improve your physical performance and ability to do different activities.

While strength training mostly creates muscular adaptations to get stronger, plyometric moves will help improve your explosive power. You are training fast-twitch muscle fibers for fast movements such as box jumps, jump squats, and kettlebell swings.

Plyometric movements

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 plyo push-ups, plyometric training is mostly for the lower body.

• Front box jump
• Lateral skater jumps
• Jump squat
• Ball slams

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

Why do a high intensity interval training plyometric workout?

A high-intensity interval training workout (HIIT) is primarily an aerobic exercise that can be done just about anywhere and at any time. HIIT isn’t necessarily about the exercise, the equipment, or the workout location. 

It’s an effective way to burn calories and get stronger in a short amount of time.

Most high intensity workouts will only work or be “uncomfortable” for 20-60 seconds before offering a brief recovery period. You will push your body to give maximum effort each and every time during the working periods which will result in overall improvements in time.

A 15-minute plyometric HIIT workout

If you only have a short period of time to exercise, 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:

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 plyo pushups, plyometric training is mostly for the lower body.

• Box jumps
• Lateral skater jumps
• Squat jumps
• Ball slams
• Alternating lunge jumps

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

What are the benefits of plyometric exercises?

There are benefits to plyometric exercises:

• Plyos can be done anywhere: Although some plyometrics require equipment, most can be done with just bodyweight. Jump squats, burpees, bounding drills and plyometric 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 as well as increases cardiovascular fitness and builds strength.
• Plyometrics can be adapted to different fitness levels: The difficulty and intensity of plyometrics can be modified to meet the needs of the person working out.

HIIT workout without all the jumping

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

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

Try one of these:

• 10 minute HIIT workout you can do anywhere
• 20 minute HIIT workout you can do indoors or outdoors
• 30 minute HIIT workout

There are endless amounts of exercises that you can add to a high intensity 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.

How long are the durations of intervals?

There is no definitive answer to this question because it depends on your goals, fitness level and preferences.

However, a typical ratio for exercise work durations to rest durations is at least 1:1 but you also will find 1:2, meaning that for every minute of HIIT exercise, the individual rests for two minutes.

How can HIIT help you lose weight?

Studies have found that HIIT workouts can help you burn anywhere from five to 20 percent more calories after the workout than steady-state cardio (such as jogging or biking). You can burn lots of calories and get a sweat in a short amount of time.

Wrap up:

Plyometric exercises can help improve athletic performance in athletes and develop physical fitness in nonathletes. Plyometrics increase speed, power and quickness which will translate into other activities in and out of the gym.

There are short-term benefits as well as longer terms benefits to adding HIIT and plyometric workouts into your workout program.

Plyometrics can work the entire body, burn calories, improve cardiovascular health, boost your stamina and metabolism. You can pick the type of exercise you do for each workout so pick something you like but will challenge you.

What are your favorite plyo exercises?