The 5 Best Plyometric Exercises

The 5 Best Plyometric Exercises

Plyometric, or jumping, exercises, can be super effective and require no equipment!

If you’re looking to level up your home workouts, adding a plyometric exercise to your routine can be a game-changer.


  • Plyometric exercises aren’t just great for increasing your cardiovascular endurance, they’re also fantastic for building strength, as well as fat loss.
  • Another benefit of plyometric exercises is that they require literally no equipment! While you can perform these exercises, such as box jumps, using equipment, the large majority of them can be done absolutely anywhere.
  • Plyometrics tend to be full-body exercises, so you can ensure you’re really recruiting every muscle group as you jump around!

Things to bear in mind

  • Plyometric exercises tend to be quite advanced, so it’s recommended that you master the basic exercise first (like a regular squat before introducing a jump squat), and then you can increase the intensity.
  • Start slow with these – you can increase the reps and sets as you become more familiar with the movements, but give yourself time to get used to them as it’s a new way of training.
  • If you’ve got injuries, particularly knee injuries, it’s important to ensure that you’re in the place to introduce plyometric exercises.
  • It is also important not to overdo it – aim for 1-3 times a week.

1. Squat jump

  • Start with your feet slightly wider than hip-distance apart and perform a normal squat.
  • At the bottom of the squat, push through the heels and explode up into a jump.
  • Land softly through the heels and repeat.
  • Aim for 10 reps and 3 sets.

2. Jump lunge

  • This is similar to regular reverse lunges, but you explode into the air from the bottom of the lunge, swapping the legs over and landing in a reverse lunge position on the other side.
  • Perform 5 reps per side, 3 sets.
  • Focus on the height of your jumps here.

3. Reverse lunge with knee drive

  • Start with a regular reverse lunge, getting your back knee almost as low as the ground.
  • On your way up out of the lunge, as you push through your front heel, jump off your front foot, driving your back knee up to your chest.
  • Repeat for 5 reps on each side, and 3 sets.

4. Burpee

  • Start in a standing position, and bend your legs into a squat.
  • From here, place your hands onto the ground, directly below your shoulders, and jump your feet back so that you come into a high plank position.
  • With control, lower your chest to the ground.
  • Jump your feet forward towards your hands, and bring yourself back up into a squat.
  • Jump up into the sky, with your hands above your head.
  • Repeat this for 8 reps, 3 sets.

5. Ice skaters

  • Start in a squat position, with your feet together.
  • Put all of your weight into your right leg, and push off to land on the opposite side, with your left knee soft.
  • Keep jumping from side to side.
  • Perform 10 reps here, for 3 sets.

Have a go with these exercises and let us know how you get on!

If you’re looking for equipment like mats, or things to level up your workouts even further, check out our top picks here.

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