Feel the Burn with this Plyometrics Workout

I love plyometrics because you get the most bang for your buck. You don’t have to spend hours working out to see results. Short, quick bursts of energy push you to give your all, and lay it all out on the floor.

You’ll get your heart rate up, burn more fat in a short period of time, and release all of those happy endorphins. And those happy endorphins are what will keep you going. That is what can motivate you to make fitness a lifestyle. The way that you feel as a result of exercise is so EMPOWERING. You give it your all and you push yourself.

And the sweatier I am by the end of my workout, the better! Have I mentioned that I LOVE to see your #sweatyselfies? Cause I really do. Exercising is a lifestyle. Get sweaty, get stronger, and don’t be afraid to try something new. It is that moment that you will grow.

As Plyos are my FAVORITE exercises to do, I thought I would share some moves with you that I love to do. So get ready to get sweaty and let’s get #fittogether. All you need is a box, a stair, or a bench.

TIP: Going into a workout, DON’T have the mindset of “I don’t want to do this.” Get it into your mind that you are strong and empowered! Attack your workout. Bring the intensity and the passion. Imagine that you are a competitor or a superhero, or a fireman rescuing a kitten… and bring it!

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Plyometrics Circuit

  • 10 Knee Jumps to Box Jumps
  • 10 Burpees
  • 20 Jump Lunges
  • 15 Jump Squats
  • 10 Football Runs/Up-Downs

Repeat this circuit 3-5 times depending on your fitness level, and how sweaty you wanna get. 😉

For instruction on how to perform each exercise, and video demos for all of them, keep on reading!

Knee Jumps to Box Jumps

To perform these, start off sitting with your knees on the floor and your feet flat on the ground behind you. Sit your hips back until they touch your heels, then extend your hips and raise your knees so that you land on your feet in low squat position. Explosively jump onto the box in squat position, then lower back to start. That’s one rep.

Okay, so you can make a number of modifications here:

  • Use a smaller box.
  • Forget about the box and just perform knee jumps. Those are still super effective and so tiring.
  • If you don’t have a box, you can perform knee jumps to tuck jumps instead.


Stand upright with your feet wider than shoulder length apart. Keeping your back flat, lower your hands to the ground, then jump your feet back. Lower your body until your chest grazes the ground, then push back up. Come back to starting position, then jump off the ground (performing a 180 in the air). Repeat.


  • Perform the burpee without the push-up. Just go into plank position, then back up to start.
  • Instead of performing a 180 during your jump, just jump off the ground and lower back down.

Jumping Lunges

Start with your feet staggered, and your right foot is slightly in front of the left.

Engage your core, and push off the bottom of both feet into a jump, switching the position of your feet so that your left foot is slightly in front of the right.


Jump Squats

Start with your feet shoulder-width apart, sit back and lower down as if you were going to sit in a chair. Engage your core and jump up, changing direction in the air (180) and lower back down into squat position. Repeat.


  • If changing direction in the air is too difficult, just jump up, and lower back down into the same position.

Football Runs/Up-Downs

Drop your hips into a quarter squat, and then run in place as fast as possible. After that, you will drop your body down to the ground, then stand back up quickly. That’s one rep.


  • Perform quick feet without the up-down.

Benefits of Plyometrics

Some of the benefits of plyometrics include:

1. Muscle Power

Plyometrics will help to increase the ratio of fast-twitch to slow-twitch fibers in your body which will help you to maximize muscle contraction, which will help you to increase power.

2. Endurance

Plyometrics involves relaxing and contracting muscles in quick sequences which improves the strength of tissues and muscles to help you be able to run farther, and jump higher.

3. Increased Strength

Plyometrics can work the whole body. Exercises like clap-pushups and overhead throws will focus more on building strength in the upper body, while tuck jumps and box jumps will focus more on your lower body. These exercises will all help to increase your muscular strength to help you build a lean and toned body.

4. Burn More Calories

Plyometrics help to boost your metabolism so that you will burn calories even when at rest. Plyometrics will also help improve your endurance and strength so that you will burn calories at a higher rate.

There are so many benefits associated with Plyos, so I try to incorporate them into my workouts at least twice a week.

I also rely on IdealLean Products to make the most of my workouts and lifestyle. I LOVE to drink my Pre-Workout before working out, my BCAAs during my workout, and follow up with some Protein. You can find all of these products here!


Karina Elle

Karina Elle

Fitness Model

Karina Elle is a professional fitness model and creator of the 6 Week Fit Model Fitness Challenge.

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