Boost Your Strength and Speed with This Quick Plyometric Routine

If you’re looking for a way to shake up your workout routine and build real athleticism, plyometric training might be your new go-to. Often referred to as “jump training,” this high-energy style of movement uses quick, explosive motions like squat jumps, pulses, and planks to help build speed, strength, and total-body power.

According to the American Sports and Fitness Association, plyometrics can increase your performance in sports, reduce injury risk, and speed up your recovery time. And unlike some workout methods, this one doesn't require a single piece of equipment just a little space and your bodyweight.

This 30-minute full-body plyometric workout, created by Or Artzi, CPT, lead instructor at Equinox and founder of Orriors, is structured to help you push your limits. It’s perfect as a standalone session or as part of your weekly strength routine.

Warm-Up (1 Round Only – 30 seconds per move)

Start by activating your muscles and mobilizing your joints with these six warm-up exercises:

1. Walkout
Engages your core while warming up your shoulders and hamstrings.

2. World’s Greatest Stretch (Alternating)
Stretches hips, hamstrings, and spine while opening the chest and shoulders.

3. Cat-Cow Pose
Mobilizes the spine and preps your body for dynamic movement.

4. Deep Squat with Thoracic Twist (Alternating)
Wakes up the lower body and opens the upper back.

5. Hamstring Sweep (Alternating)
Gently stretches the back of your legs to prevent tightness during training.

6. Jumping Jacks
A classic to increase heart rate and activate full-body coordination.

The Workout (2–4 Rounds)

Each round includes six moves targeting strength, stability, and cardio. Rest 60 seconds between rounds.

Intensity Options:

• Beginner: 30 seconds work / 30 seconds rest

• Intermediate: 40 seconds work / 20 seconds rest

• Advanced: 60 seconds work / minimal rest

1. Squat Pulse
Builds lower-body strength and endurance with continuous motion.

2. Side Plank with Hip Dip (Each Side)
Strengthens your core and obliques with bonus shoulder stability.

Modification: Drop your bottom knee to the floor for support.

3. Heel Tap
Fires up your lower abs and tests core control.

4. Curtsy Lunge with Pulse (Each Side)
Targets glutes and thighs while improving balance and coordination.

5. Dolphin Push-Up
An upper-body and core challenge that blends strength with mobility.

6. Pop Squat
Boosts heart rate and leg power with dynamic movement.

Modification: Skip the jump for a low-impact version.

Cool-Down Tips

After your workout, take a few minutes to stretch your quads, hamstrings, chest, and shoulders. Deep breathing and gentle movement can help lower your heart rate and reduce next-day soreness.

Why Plyometrics Work

Plyometric exercises activate your fast-twitch muscle fibers, which are key for speed, reaction time, and explosive movement. These workouts are especially beneficial for runners, athletes, and anyone who wants to level up their functional fitness.

A 2023 meta-analysis published in Frontiers in Physiology found that plyometric training improved both sprint and vertical jump performance across multiple sports and fitness levels. Another study from the Journal of Strength and Conditioning Research reported that just 6 weeks of plyometric training significantly improved muscular power and agility in adults.

In short? Plyometrics aren’t just fun they’re scientifically backed to make you a stronger, faster version of yourself.

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