We understand that most of your days are jam-packed. Even still, it’s important (and totally possible!) to get in a great workout. Plyometrics are a form of high-intensity interval training, perfect for sneaking in a good sweat sesh after you get out of work.

Why Plyometric Exercises are Awesome–Plus a Few Do’s and Don’ts

The goal of plyometric movements is to produce the maximal power output in a minimum amount of time (no wonder elite level athletes love them). This means you need to move very quickly and explosively. Plyometrics are typically performed with just bodyweight movements, like jumping squats, push-ups, and so on (more in the next section).

Here’s why they’re awesome:

In terms of muscle development, plyometrics bias your fast-twitch muscle fibers, which are the largest and strongest muscle fibers we have. Developing more muscle activation and strength in these fibers can translate to better and more accelerated strength gains with your overall training.

Additionally, performing a higher number of explosive bodyweight movements can increase your risk of injury. Lower reps allow you to move more safely, more powerfully, and more effectively.

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A 20 Minute Plyometric Workout You Can Easily Sneak in After Work

1) Broad Jumps: 3 sets of 5 to 10 reps. Make sure you have plenty of space for this one.

2) Scissor Jumps: 3 sets of 10 reps each leg. Prepare to curse under your breath.

3) Lateral Bar Jumps: 3 sets of 10-15 reps. 1 rep starts and ends on the same side of the bar.

4) Plank Position In and Outs With Agility Ladder: 3-4 lengths of the ladder. The video also has great progressions of some upper body plyometrics, from easy to challenging. Skip to the 20-second mark for this movement.

5) Donkey Kicks: 3 sets of 10 reps. Finish with a little ab blast. Stay safe, but have fun with it, too!


With all of these, you need to focus on moving with as much explosive power as possible. Rest as needed between sets to ensure maximal output and effort each time. You can opt to complete each movement before moving on to the next one in the sequence, or go through the first set of each before restarting the sequence.

As always, be sure to precede your workout with a 5-minute warm-up to loosen up your muscles and joints and to get your heart rate a little elevated. Feel free to finish with some stretching–and tons of water.

Be sure to let us know how the workout goes by sharing in the comments below!