Lower Body Plyometric Training Exercises Will Get You Fit Fast

One of the exercises I look back on and wish I had incorporated in my workout routine are lower body plyometric training exercises to get fit faster. Although I don’t see or hear many personal trainers using this in gyms I truly believe that including them in your workouts are an excellent alternative to cardio.

(Example of Plyometric Box Jumps)

Few people truly love doing steady state cardio exercises. However, ask someone if they want to do cardio that will get them to look like an athlete and train like an athlete and few will back down from the challenge.

Plyometric training exercises are in my opinion some of the most fun and most effective workouts for burning fat and developing muscle at the same time. Although it is often taught that the way to burn fat is by separating cardio and weight training workouts, the truth is muscle-building workouts can be combined together with cardio for quicker results.

What exactly are plyometrics exercises?

Plyometrics are exercises use fast movement in order to improve a person’s athletic performance. The goal is always to use high power and explosiveness in every movement by stimulating fast twitch muscles. The result of using these types of exercises is running faster, jumping higher, and throwing faster.

(Olympic Sprinter Linford Christie Doing Advanced Plyometrics)

As you can see this type of workout is important for any athlete in just about any sport. Work for explosiveness and you end up performing better all around. By working on the muscles in this way they then have to adapt and grow to perform better.

How does this help you?

By doing the same type of exercise as an athlete you too can get an improved body. Your goal is not to break records or be the fastest guy in your town, but by training in this way your body will react by looking lean and muscular and burn more fat.

Lower Body Plyometrics Workout

  • Bodyweight lunge: Perform a lunge one leg at a time. Keep your back straight and make sure the knee is in line with your ankle.
  • Squat Jumps: stand with your legs open at a shoulder width stance. Go down to a squat position and jump up in a fast and explosive manner. Perform each repetition without stopping.
  • Side to Side Hop:   Stand in the same position then jump to one side and land on foot then jump to then next side and land on the other foot. Pretend like you are a speed skater and you get the idea of how to do it.
  • Standing Jump and Reach: Stand in the same position and in front of a wall or a basketball rim. Raise your arms up and jump as high as possible. With each jump try to reach the highest point on the wall or the rim.

Perform 3 to 4 sets of each exercise and 10 repetitions. Do this exercise as a circuit with no rest in between. For example perform each exercise back to back. When you finish with the last exercise simply repeat the sequence.

This workout will help you get strong leg development and get your heart rate up for a great cardio workout. If you feel like you can handle more you can do a series of sprints for 15 minutes either before or after this circuit.

So there you have it, these lower body plyometrics training exercises will have you training like an athlete and have you looking like one too.


  1. Excellent article Sam. I LOVE plyometrics. I agree that it makes me feel like an athlete more than anything else. I’m going through the P90X program right now and the Plyometrics workout is one of my favorites.

    • Sam Munoz says:

      Glad you liked it!
      Plyometrics are challenging but always fun. I am actually thinking of adding an extra day of plyometrics in to my workouts.

  2. For alternative to regular cardio jumping your weight around is tough and maybe that’s why people avoid it.
    You can see how effective it is when I do say 10 knees jumps in the air my heart rate is already pumping hard and add that into a circuit and you only need 10-15 minute to feel like 45 min on a treadmill

    • Sam Munoz says:

      I know what you mean. People do get intimidated by such high intensity training but the rewards are there.
      Doing knee jumps are no joke! They really get you breathing hard but you feel like you have accomplished so much in little time.

  3. I’m a huge fan of plyometrics. They serve as a great substitute for traditional cardio exercises. I’ve found they increase both leg strength and endurance. Unfortunately, I’ve been avoiding these for the past couple weeks due to a potential microfracture in my foot…boy do I miss them! Plyos are also a great way to help increase your vertical leap as well since they train your legs to be explosive.

    • Sam Munoz says:

      The explosiveness of these workouts is what has always attracted me to them.
      Knowing that I am getting many benefits: cardio, strength and athleticism is what makes me love this type of training even more.

  4. I tried doing plyometrics since I read that it will strengthen your leg muscles and help you jump higher. This time I am seeing a good result with my jump. I’ve learned while doing this program is to first do stretching and other warm ups to avoid muscle cramps or any injury that may delay you on seeing good results.

    • Sam Munoz says:

      A warm up is a good idea. Sometimes I will do a short jog to get my legs prepped for plyometrics.

  5. This looks like fun! Back in the day I used to read about plyometrics but it never really translated off the page very well for me, so the videos are great.

    Plus I always wanted to know how Linford Christie trained.


    • Sam Munoz says:

      Hi Michael,
      Plyometrics are fun to do and worth trying out.
      Learning how to do plyometrics these days is definitely much easier with video and is no longer something a coach or a pro has to teach you. Linford Christie sure makes it look easy doesn’t he.

  6. Its amazing that it seems to be that so much of what I did as a kid is what keep me in shape no matter what I ate. From running around chasing friends, riding bikes and just being outside and active all day. When I look at the things we do to stay in shape its no different then what active children do only they are having fun. We tend to put exercise or workout on everything is it makes seem like a task.

    Plyo is great and I like doing it with my football teammates to see who is in better shape it makes everyone push more.


    • I was looking at some plyometric drills online not long ago and the guys doing them were doing something very similar to hop scotch. So yes, I guess doing simple things can take us very far.
      The important thing to do is to have fun every time we work out. Having a positive outlook on exercise makes it easier to do this day in and day out.

  7. I consider plyometrics as the most effective workout for jumping higher. It helps you strengthen your lower body part muscle, increase the power of your lower body and improves your agility.

  8. Hey! Would you mind if I share your blog with my facebook group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Thanks

    • Sam Munoz says:

      You have my permission and feel free to share other posts you find relevant and/ or useful as well.