Home
Workouts Blog
#1 Fatloss Workout
Ab Workouts
Burn Belly Fat
Burn Fat Faster
Carb Cycling Fatloss
Cardio Workouts
Fatloss Diet Secrets
Fatloss Workouts
FWG Newsletter
Home Gym Workouts
Leg & Butt Workouts
Quick Workouts
Toning & Fatloss
Workout Secrets
About FWG
Disclaimer
Privacy Policy

Plyometric Interval Training Workout Boosts Fatloss with Fun Fat Burning Intervals.

The plyometric interval training workout is for people of all levels. Just remember to take it at a slower pace if you're a beginner and to move more quickly if you're intermediate or advanced.

Perform 45-60 seconds of the first 5 exercises (2 of those are the stretches) going from one exercise to the next without resting. After your first circuit rest for 30 seconds then repeat. Continue with supersets of all the remaining exercises.

Pair exercises 6 & 7, 8 & 9, 10 & 11. Perform 30 seconds of the first exercise in the superset then immediately perform second exercise for 60 seconds then rest for 30 seconds and repeat. Move on to the next pair and so on. Finish up with the remaining stretches holding for 60 seconds per side.

Exercise
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Plyometric Interval Training Tip:
Stay light on your feet and move quickly.
Sets RepsWeight/
Resistance
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Plyometric Interval Training Tip:
Keep arms at shoulder level to increase blood flow to the upper body.
Sets RepsWeight/
Resistance
Bodyweight Forward Lunge
1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Plyometric Interval Training Tip:
Reach arms up towards the ceiling as you come back to standing to warm up upper body.
Sets RepsWeight/
Resistance
Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Plyometric Interval Training Tip:
Keep knee pointing down as you tuck the tailbone under and simultanesouly pull heel towards glute and hips forward.
Sets RepsWeight/
Resistance
Single Leg Standing Straddle
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstring.
3. Hold for the prescribed time and then repeat with the other leg.

Plyometric Interval Training Tip:
Bend from the hips and work on releasing all muscles of the back side; low back, glutes, hips, hamstrings, calves.
Sets RepsWeight/
Resistance
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


Plyometric Interval Training Tip:
Jump as high as you can and land softly.
Sets RepsWeight/
Resistance
3 Ring Touch Drill
1. Stand with feet slightly wider than hip-width apart with one hand in the first ring.
2. Jump forward by leaping with one foot and land in front of the second ring and place opposite hand in the second ring. The first two rings should be apart enough to make it challenging to reach the second ring.
3. Now leap to your left or right and shuffle once to reach the third ring and again place the opposite hand into the final ring.
4. Return to the starting position and repeat according to the prescribed number of repetitions.

Plyometric Interval Training Tip:
You can use any object to tough but make sure you squat down low for maximum fat burning.
Sets RepsWeight/
Resistance
Squat High Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Plyometric Interval Training Tip:
Reach for the ceiling as you jump and land softly.
Sets RepsWeight/
Resistance
Lateral Runs with Rings
1. Stand with feet wider than hip-width apart. Hands and arms should be in a ready position.
2. Shuffle to desired direction (left or right) using a feet together - feet apart motion for approximately 15-20 feet. Keep hips and shoulders squared throughout movement and place each foot into ring.
3. Repeat in opposite direction according to prescribed repetitions.

Plyometric Interval Training Tip:
Jump all three rings instead of just two and alternate between jumping to the right then to the left.
Sets RepsWeight/
Resistance
Tuck Jump
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.


Plyometric Interval Training Tip:
Bring knees to waist if you can't reach the chest. Take it at your own pace and work on speeding up as you get more fit.
Sets RepsWeight/
Resistance
5 Star Jumps
1. Stand with feet slightly wider than hip-width apart in center of hexagon or star.
2. Jump forward to front side of hexagon/star and then back to the center.
3. Continue to each side of the hexagon/star in a clockwise motion and until you reach the prescribed number of revolutions.
4. Jumps should be done on the balls of feet quickly yet controlled.

Plyometric Interval Training Tip:
You can also use a towel or rope for this exercise.
Sets RepsWeight/
Resistance
Hip Flexor Quad Stretch
1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight.


Plyometric Interval Training Tip:
Hold 1 minute on each side working on releasing the hip of the straight leg towards the floor.
Sets RepsWeight/
Resistance
Lateral Bend Straddle
1. Start by placing your feet as far apart as possible and your hands overhead.
2. Lean to a side and try to reach ankle with your hand.
3. Remember to keep your body parallel and do not lean forward or backwards.
4. Hold for the prescribed time and repeat to the other side.

Plyometric Interval Training Tip:
Keep tailbone tucked under and shoulder blades squeezed together to stretch the inner thigh, hip, low back, and chest.
Sets RepsWeight/
Resistance

Need a high intensity plyometric workout that doesn't hurt your joints? Check out urban rebounding extreme metabolic training (URX-MT). It's fun, challenging and easy on the joints.