Get A Good Start On Your Plyometric And Cardio Circuit.

Plyometrics are a form of cardio exercise that targets the entire body and is intended to bring your muscles to their absolute limit in a very short period of time.

Plyometrics aerobic exercises:

  • Are efficient in both time and effort.
  • Develop your stamina in addition to your speed and strength.
  • Develop your dexterity, balance, and coordination by working on these skills.
  • Aid increase cardiovascular fitness.
  • Encourage a reduction in body fat and an improvement in sports performance.

Plyometric cardio circuits are designed for persons who already have a high level of physical fitness; however, the exercises can be modified to accommodate people of varying fitness levels.

Plyometric cardio exercises are straightforward but quite challenging.

They can be performed as part of a circuit training plan, which consists of a predetermined amount of time spent exercising followed by a period of rest.

You may get in better condition by developing your strength and power by constantly engaging in these physically demanding workouts. This will help you look and feel better.

You can make them the focus of your fitness program or perform them in addition to other activities. Either way, they will help you become in shape.

A plyometric cardio circuit may be done at home or in the gym, which is a very convenient feature.

plyometric cardio circuit exercises - cardio

The Regular Practice.

The nine different cardiovascular workouts that are listed below can be performed in a shorter circuit.

It’s important to get competent at the workouts you’re already doing before moving on to other ones.

Since it is your routine, feel free to adjust it to better fit your requirements.

If you want the biggest benefits, you will need to put in a lot of effort, challenge yourself, and strive for progress.

This Is The Warmup.

To get started, warm up for five to ten minutes.

Jogging, jumping jacks, and Heismans are the exercises that make up a standard warmup.

After this, you might want to follow up with some butt kicks, high knees, or mummy kicks.

Repeat this sequence three to four times.

1. Mountaineers In A Standing Position.

  1. Keep your knees up while you run.
  2. Make it look like you’re climbing a ladder by bringing your arms up and down in a stair-step pattern.

2. Ski Jumpers.

  1. Jump from side to side while keeping your feet together and your knees bent.
  2. Make a motion with your arms as though you were skiing.

Watch a video that demonstrates how to perform this move, with instructions on where to stand.

3. Football Side Sprints And Wide Sprints.

  1. Perform sprints in place while maintaining a wide stance.
  2. Put your arms out in front of you and extend them.
  3. You need to get down on the ground, then get back up and start running.

4. Ski Abs.

  1. You should get into the plank posture with your feet together to begin.
  2. Jump with both feet out to the side and toward your left shoulder while maintaining the contact between them.
  3. Come return to the plank posture from which you started.
  4. After that, move on to the other side.

In this technique, when you bounce your feet out to the side to the other side, you also twist at the waist.

When you land, be sure that your feet are further out than your elbow. Watch a video that teaches you how to perform this technique with a simpler adaptation if you are just starting out.

5. Perform A Thrust Squat.

  1. Start in plank position.
  2. You should enter into a wide squat by jumping your feet forward.
  3. Raise your arms up to the ceiling.
  4. Put both of your hands on the ground and drop them there.
  5. Straighten your body out into the plank position.

The squat thrust can be performed in a variety of methods, some of which are listed below.

6. Jump Squats.

  1. Maintain a standing position in which your feet are slightly wider apart than your hips, and make sure that your toes are pointing either front or slightly outward.
  2. Squat down so that your thighs are parallel to the ground as you perform this exercise.
  3. Explosively rise to your feet.
  4. After you have landed, immediately go into a squat position and keep going with the activity.

7. Single-Leg Jumps.

single leg jump for plyometric cardio circuit exercises
  1. Maintain a small bend in both knees while standing.
  2. Raise your right foot off the ground and shift your weight so that you are standing on your left foot. Keep your weight on your left foot when you stand.
  3. You should land on your left foot if you jump to the left.
  4. After that, you should land on your left foot after jumping to the right.
  5. Keep going in this direction.
  6. After that, move on to the other side.

Taping or drawing a line on the ground to serve as a point of reference that you may jump toward and away from will help you concentrate more effectively.

8. Perform Abdominal Exercises While Breathing In And Out.

  1. Get into the plank posture to begin.
  2. While maintaining your hands’ position on the ground, hop forward with both feet until you land in a wide stance.
  3. Get in the beginning position and jump back out.

9. Power Squats While Using Your Arms

  1. Put your hands on the ground when you go into a squatting position at the beginning of the exercise.
  2. Jump as high as you can, simulating the act of shooting a basketball.
  3. After you have landed, immediately get into a squat position and repeat.


Finish with a cooldown stretching routine that lasts between 5 and 10 minutes and targets the entire body.


You have the option of making the exercises more challenging or less challenging.

If you are just starting out, you should begin by learning a few different plank variants so that you can strengthen your body and get it ready for some of the movements.

Getting Started Slowly With Circuit Training.

  • Selecting activities that have a low impact on the body and require only a small range of motion will make your workout more simpler.
  • Perform each exercise at a leisurely pace in order to master the correct form.
  • Take lengthier rests in between intervals.

Your workouts can gradually get more challenging, intense, and long-lasting as you progress through them.

Are You Up For An Even Greater Test?

  • You should extend the length of both your intervals and your sessions.
  • Move into the poses further and make use of the complete range of motion.
  • Alter the routine frequently so that your body does not become habituated to doing the same workouts.
  • You might want to try cutting down on the amount of downtime between intervals.

This form of strenuous exercise often results in exhaustion and a subsequent decision to stop.

Create a more manageable circuit routine that works for you if you believe that you will have a higher chance of sticking to the workout if the intensity is lowered.

The Variant Known As Insanity.

The Insanity workout is a program designed by personal trainer Shaun Thompson that lasts for a total of two months.

It’s a predetermined regimen that’s based on the MAX interval training approach, in which you perform strenuous exercise for three to five minutes at a time, and then you rest for thirty seconds in between each bout.

Each session can last anywhere from 40 to 60 minutes, and participants are encouraged to complete them six times per week.

One of the ten high-intensity workouts included in the program is a plyometric cardio circuit, and the program is designed to be carried out in the comfort of one’s own home by following along with the accompanying video series.

There are certain fitness clubs that provide Insanity classes taught by personal trainers who have received certification with Shaun Thompson.

Potential Downsides

The extreme intensity of a plyometric cardio circuit can lead to injury or overexertion, despite the fact that this type of training has the potential to bring about enormous advantages.

It is not recommended for individuals who are just beginning their fitness journey or who have issues regarding their joints, orthopedics, or cardiovascular health.

It puts a significant amount of strain on the knees, hips, and ankles.

If you want to conduct a plyometric cardio workout and feel that you would benefit from one-on-one guidance, you might want to think about working with a fitness professional.

Check that you have sufficient strength, stability, and fitness level to do the exercises in a manner that is both safe and effective.

To ensure that you are performing the exercises in the appropriate manner, you need have a keen awareness of how your body is positioned when you work out.

Always keep in mind your physical limitations and make sure to pay attention to your body.

The Final Thought.

Plyometric circuit training is a strenuous form of exercise that may be completed in the comfort of one’s own home.

If you are new to the practice of plyometrics, you should begin with shorter intervals that have more rest in between each one, and then work your way up to more difficult routines.

Before beginning any new exercise routine, you should consult with your primary care physician, particularly if you have any preexisting medical conditions or take any medications. 


What is an example of a plyometric circuit?

Plyometric workouts include activities such as skipping, bounding, jumping rope, hopping, lunges, jump squats, and clapping push-ups, to name just a few examples. Plyometric exercises make advantage of the stretch shortening cycle (SSC) to generate speedy and forceful pre-stretch or counter-movements.

What exercises are in insanity plyometric cardio circuit?

The warm-up for the Plyometric Circuit begins with a jog in place (this is how all warm-ups begin), and then progresses through Jumping Jacks, Heismans, Triple Heismans, Butt kicks, High knees, and Mummy Kicks. The warm-up concludes with Mummy Kicks.

What are 3 benefits of plyometrics?

Plyometrics are great for improving cardiovascular health, toning the entire body, and burning calories. They not only improve your endurance but also speed up your metabolism. In addition, because plyometric exercises quickly stretch your muscles, they make it possible for you to move with more agility.

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