Quick 15 minute plyometric workout

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.

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. In addition to it’s 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 variations of jumping. 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.

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 into a HIIT workout. You can mix it up and include whatever you like. The goal of it is to raise your heart rate and then let it come back down.

What are your favorite plyo exercises?

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