Adding plyometrics to your workouts can build power, burn body fat, and fire those fast-twitch muscles. But if you’re new to plyos, or aren’t ready for the impact some of the more advanced movements have to deliver, I have a plyometric workout for beginners for you.

This includes 4 of my favorite low-impact plyometric exercises, that don’t involve as much jumping and impact on the joints.

The thing is, I love designing bodyweight style HIIT workouts as an option for my clients. It’s fun for them to hop off the treadmill, and use a tool we ALL have available to us – our bodies – as the implement. However, squat jumps, plyo lunges, and kettlebell swings aren’t for everyone. Especially if I’m not there in person to help cue them on form, advanced exercises like these aren’t great for those who haven’t learned how to do them properly.

Now, don’t mistake being low impact, or for beginners with being easy. These movements are still all multi-joint, compound, explosive exercises that will skyrocket that heart rate. Even you’re an advanced trainee, you can still do this workout and get a great burn!!

Before we get into the workout, let’s go over the movements.

4 Plyometric Exercises for Beginners

1. Decelerated Wide-Stance Squat Jump

(cueing is in the video

2. Bench Squat Jump

Now, to take this one up a notch, you can add a box jump. But, start with a low box that you’re comfortable with its height.

3. Half-Kneeling Squat Jump

4. Decelerated Plyometric Lunge

Ok – now that we’ve covered the movements and that form, let’s get into the workout!

Plyometric Workout for Beginners

This workout follows a tabata protocol, meaning you’ll perform the designated exercise for :20, resting for :10, and then moving on to the next one. In this case, we are using two exercises per tabata set, so you’ll move back and forth between the two exercises until you repeat each four times, making it a four minute set. You’ll rest for :60, and then move to the next superset. Now, this is NOT a beginner interval protocol. If you’re new to intervals or HIIT training, let’s switch it to :20 ON :30 or :40 OFF.

Notes:

-I’m wearing my beloved plum aligns in this workout. WHY won’t lululemon bring back the originals?!

-If you are new to tabata or HIIT workouts, change up the intervals to 2:1 rest:work, i.e. :20 ON :40 OFF

-As hard as it will be, try not to be too jealous of my posh, high end gym set up in my basement…..

Let me know if you try it out! XO

Paige