Looking to improve your power or strength? Want to get in a heart-pumping workout in a very short amount of time? Wish you could get in a great workout without lifting weights or running? A plyometric circuit is what you need!
Plyometrics is a method of exercise that provides a great strength and cardio challenge by working the body in short, explosive bursts. By recruiting large muscle groups to work at a high intensity, plyometric exercises can help make great gains in a short amount of time. A lot of people enjoy plyometric circuit workouts because they can feel much like childhood play.
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Who should do plyometric circuit workouts?
Note that plyometrics is best suited to intermediate to advanced exercisers. It is important that you are injury-free before attempting plyo exercises, as their high-impact, heart rate-rising effects are not appropriate for beginning exercisers. These exercises are suitable for people who are used to working to a high rate of perceived exertion.
That said, a plyometric circuit is ideal of injury-free perimenopausal women. These exercises boost your heart rate, build muscle, burn cortisol, and can be done in as little as 10 minutes. It’s an excellent workout choice if you struggle to fit in fitness into your busy schedule.
If you’re ready for an explosive, power-recruiting and power-producing workout, I have a circuit of explosive plyometrics exercises for you to try. Unfamiliar with circuit training? Here’s a good overview of what circuit training is and why it is great for you!
Good news! For this at-home plyometric circuit, you’ll need a step or bench but no other equipment. And, truly, I use my coffee table as a step. Make sure yours is strong enough before including it in the workout. You could also use your hearth if you have one that is at least 12 inches high.
How does this circuit of plyo exercises work? You’ll do each exercise for a burst of 45 seconds, then rest for 15 seconds. Each circuit should take 5 minutes; aim for three circuits, or 15 minutes of heart-pounding work. Make sure you EXHALE as you work against gravitiy (aka JUMP).
At-Home Plyometric Circuit
Lunges: Alternate legs, jumping to switch legs
Squat + Jump: Lower into a squat (maintaining good form), then use your arms to propel yourself and jump; Reset your feet to hip-width apart and repeat
Skipping: Use your arms to propel yourself upward and drive with your bent knee to gain as much height as possible each skip Tuck Jump: Using your arms for power, jump up and tuck your knees to your chest; Reset your feet to just less than hip-width apart and repeat Depth
Jump: Stand on a step or bench; using your arms for power, jump off of the step and land with slightly bent knees and your feet hip-width apart; immediately rebound up into the air (NOT onto the step); Step back up onto the step to repeat
I do not recommend this circuit for pregnant women, and nursing moms may find all of the jumping uncomfortable. If you experience any bladder leakage with this workout, stop immediately. Please visit a medical professional and let them know that you’re having stress incontinence during exercise. Don’t just live with it!
Like these types of efficient, effective workouts? Make sure you check out my awesome small space workout, too!
