The 30-Minute Cardio Plyometrics Workout

It is recommended to get at least 30 minutes of exercise every day in order to stay healthy, fit, and feeling great.  A great way to accomplish this is by doing a plyometrics workout, which is where you perform power training exercises like jumping in short intervals of time.  If you’re short on time but want to get in a great workout, try this 30-minute cardio plyometrics workout to get your heart pumping and strengthen your entire body.

The 30-Minute Cardio Plyometrics Workout for the Busy Adult

The Warm-up

• Your warm-up needs to be about five minutes and should hit as many parts of your body as possible.  Your warm-up should include some burpees, jumping jacks, active stretching, and/or light squats.  Do a mix of these for a full five minutes to ensure that your heart rate is elevated and muscles are warmed.  Total time: 5 minutes.

The Workout

• Box Jumps. Most gyms supply standard sized boxes for those who do high-intensity plyo exercises.  Your goal is to find a 12-18 inch box or platform and perform about 10 or as many as you can in one minute.  Be cautious on your landing so that your knees do not take on too much of the force.  For best results, you should jump up on top of the box or platform and then step down .  Total time: 1 minute.
• Push-Ups. Plyo push-ups are a different style of push-ups, where your explode your body during the upward motion and lower down towards the floor in a controlled manner.  If you want more challenge, try to clap your hands after you explode up.  Aim for 10-15 reps of these push-ups or as many as you can do in one minute.  Total time: 1 minute.
• Burpees.  Burpees are extremely effective at increasing your heart rate and toning the entire body.  Complete about 10 reps or as many reps as you can in one minute.  Total time: 1 minute.
• High Knee Jogging or Skipping. You can choose which one is best for you, but the jogging will be higher intensity when compared to high knee skipping in place.  Aim for a total of one minute to get the heart rate high.  Total time: 1 minute.
• Thrusters.  Grab dumbbells or a barbell with a moderate weight and do as many thrusters as you can in one minute. Refer to this video for proper technique. Make sure not to overload with weight as this is an exercise that will demand full body strength from head-to-toes.  Total time: 1 minute.
• V-Crunches. Lay flat on the ground with arms straight and extended.  Try touching your hands to your feet for a v-crunch and aim for about 15 reps of these or as many as you can in one minute.  Total time: 1 minute.
• Mountain Climbers. Get into a plank position and draw your knees in towards your chin one at a time. Avoid letting your glutes shoot up during this exercise to better work your shoulders and core areas.  Complete as many reps as you can in one minute.  Total time: 1 minute.
• Plank Jacks. While in a plank position, you can transition into this core-strengthening exercise in a hurry.  Your feet will be moving in this exercise as if you are doing a jumping jack by jumping your feet outward and landing them on the ground.  Complete as many reps as you can in a full minute or at least 15-20 reps.  Total time: 1 minute.
• Jumping Jacks. This is a standard exercise, but will be a great one to work your arms, shoulders, core, and calf muscles.  Complete full range of motion jumping jacks for one solid minute for a cardio burst.  Total time: 1 minute.

Rest 

• Take a quick rest and repeat everything for a second set excluding the warm-up.  Total rest time: 1 minute.

Stretch  

• Stretch all your major muscle groups for 30 seconds each group and/or muscle.  Your stretching should only take a total of five minutes and it will be the perfect way to end a great workout.  Total time: 5 minutes.

Disclaimer: If you are not currently active and are looking to jump right in, make sure to consult with your physician or qualified healthcare provider prior to performing any plyometrics workout.

References