Plyometrics, or plyos, are explosive workouts that demand you to create a lot of force in a short amount of time. Plyometrics are primarily a power workout since they require you to do explosive movements at maximum effort (or close to max effort). Plyometrics are also ideal for testing your strength since they need your muscles to work hard to do correctly. Plyometrics can also count as cardio because they are a high-intensity workout that will leave you gasping for air quickly.
Exercises including plyometrics
Here are some plyometric exercises you can do at home using only your body weight.
- Pop Squat
Squat by moving your hips back, bending both knees, and bringing your hands together in front of your chest with your feet wider than hip-width. To stand, keep your core engaged and push through your glutes.
Allow your arms to fall by your sides as you stand, then jump to bring both feet together and hop in place.
Jump your feet apart and return to a squat position. That counts as one rep. Reps should be done while hopping once in place between each squat.
The squat is a basic lower-body workout that focuses on your quads, glutes, and core. This motion is a plyometric variant of the squat.
- Split Squat Jump
Step your left foot forward as if you were executing a forward lunge with your feet below your shoulders and your hands at your sides; maintain your left heel firmly planted.
Make a 90-degree angle with your legs by bending both knees. Your chest should be up and your torso slightly forward, with your back flat and not arched or rounded forward. Your left knee should be above your right foot and your left quad should be parallel to the floor. You should be able to feel your buttocks and core. This is how you do a split squat.
Jump as high in the air as you can with your left foot, bringing your arms together in front of your chest. Softly land and immediately return to the split squat position. That counts as one rep.
All of your reps should be done on one side. Then flip sides and do it all over again. This is a plyometric variant of the split squat, which is another popular lower-body workout that strengthens your legs and glutes.
- Reverse Lunge to Knee-Up Jump
Engage your core by standing with your feet about shoulder-width apart.
With your right foot, take a step backwards, landing on the ball of your right foot and maintaining your right heel off the ground.
Sink into a lunge by bending both knees to 90 degrees. Swing your right arm forward with your elbow bent, then your left arm back with your elbow bent. Maintain a strong core and tucked hips (don't stick your butt out).
Jump as high as possible with your left foot, forcing your right knee into your chest.Land lightly on your left foot and instantly return to a lunge position. That counts as one rep.
All of your reps should be done on one side. Then flip sides and do it all over again.
The reverse lunge is a plyometric variation of this motion. The reverse lunge strengthens your lower body's key muscular groups, such as your quadriceps, glutes, and calves, and the leap at the finish adds explosiveness.
- Tuck Jump
Stand with your feet about hip-width apart. With your arms at your sides close to your body, bend your elbows so that your forearms are pointed straight out.
Bend your knees and push your butt back into a squat, shifting your weight back as you do so. Don’t let your hips sink below your knees.
Jump as high as you can. As you jump, engage your abs and drive the top of your knees toward your forearms. Keep your back upright; try not to lean forward.
- Jump Squat With Heel Tap
Stand with your feet shoulder-width apart and your toes slightly pointing out. Bring your elbows out wide and interlace your hands behind your head.
To squat, bend your knees, flex forward at the hips, and push your butt back. Maintain a high chest, a tight core, and a flat back.
Jump up and push through your heels, bringing your heels together for a fast tap at the top. Return to the starting posture with your feet and instantly descend into the next squat.
- Skater Hop
Standing with your feet hip-width apart is a good idea. Jump to the right by lifting your right leg. Straighten your left leg and follow.
Swing your left foot behind you as you land on your right foot, but keep it off the ground. Swing your left arm in front of your body while swinging your right arm behind your back.
Jump with your left leg swinging back to the left and landing gently on your left foot, enabling your right foot to swing behind you. Swing your right arm in front of you while swinging your left arm behind you.
Alternate sides as needed.
This is a lateral plyometric (i.e., explosive side-to-side movement) workout that targets your inner and outer thighs.
Land with your feet hip-width apart, with soft knees, and then immediately sink back down into the squat.