Get ready to jump into fitness! If you’re looking for a fun and exciting way to challenge yourself, then plyometric exercises at home are just what you need. These moves are all about explosive power and quick movements, making your workouts more dynamic and effective. Plus, they can help you build strength, improve your speed, and boost your overall fitness level!
Plyometric workouts are super trendy right now, with fitness enthusiasts sharing their favourite routines on social media. They’re perfect for anyone who wants to spice up their exercise routine without needing fancy equipment. Whether you’re a beginner or just looking to add some excitement to your workouts, plyometric training for beginners is a great way to start.
In this blog, we’ll explore 7 amazing plyometric exercises at home that are easy to follow and perfect for beginners. You’ll learn how to jump, hop, and bounce your way to better fitness while having a blast! Let’s get into the topic now!
Table Of Contents
- What Is Plyometrics?
- 7 Plyometric Workouts For Beginners
- What Is Plyometrics Good For?
- Can I Do Plyometrics Every Day?
- Expert’s Advice
- The Final Say
- FAQs
- References
What Is Plyometrics?
Plyometrics is a type of high-intensity workout that builds muscle strength by utilising the force and speed of different movements. Your physical performance and versatility can be enhanced with plyometric training.
Plyometrics are fun exercises that include jumping, running, kicking, and even push-ups! Athletes often use plyometrics to get better at their sports, but anyone can do these workouts. They can also help people who are recovering from injuries get back into shape.
If you are already in good shape and want a new challenge, plyometrics might be perfect for you! They are great for sports that involve a lot of running or jumping, like basketball, tennis, or skiing.
When you start doing plyometric exercises, it’s a good idea to work with a trainer who can teach you how to jump and land safely. Begin with easy moves and go slow. You can mix some plyometric exercises into your regular workout routine. Since plyometrics are intense and can make you sweat a lot, it’s important to check with your doctor first if you haven’t been active or if you have any health issues.
Also Read: Get Started With These 5 Easy Plyometric Exercises for Beginners and Their Benefits!
7 Plyometric Workouts For Beginners
Let’s have a look at these effective plyometric exercises at home for beginners:
1. Frog Hops
Frog hops are a fun exercise that works your whole lower body, including your glutes, hamstrings, quads, and calves. They also help strengthen your core, keeping your body upright. You start and end in a wide squat position, making it a great calf workout at home!
How to do this plyometric exercise at home?
- Start with your hands behind your head, then lower yourself into a squat with your legs extended and your feet wide apart.
- Explode across the ground, jump up and forward.
- Land softly in the same squat position and immediately repeat the jumping motion.
- Complete the required repetitions.
2. Broad Jump
This move is an awesome full-body weight loss exercise! The broad jump is all about how far you can leap from where you start. It helps build leg strength and power. You use your arms to swing and push off, which also gives your upper body a nice stretch.
How to do this plyometric exercise at home?
- Stand with your feet shoulder-width apart.
- Slowly lower yourself into a low squat position while leaning forward, keeping your back straight and your arms raised behind your back.
- Explode through the ground by pushing through the balls of your feet, swinging your arms forward, and jumping as far as you can.
- Land lightly and then immediately go into the next jump.
- Repeat for desired reps.
3. Squat Tuck Jump
The squat tuck jump is perfect for strengthening your legs. This exercise helps you jump higher and raises your heart rate, which means you burn more calories quickly. It’s an effective workout for the thighs!
How to do this plyometric exercise at home?
- Stand with your feet shoulder-width apart and your hands in front of your chest.
- Lower into a squat and bend forward slightly.
- Force yourself into the balls of your feet and explode into the air.
- Draw your knees up as high as you can in the air to your chest. Keep in mind to maintain a straight back.
- Land carefully and then immediately repeat the movement.
- Complete the required repetitions.
4. Star Jumps
This is a great full body plyometric exercise that improves explosiveness and speed. Moving all the limbs at the same time increases the complexity because you have to send these signals quickly through your neuromuscular system. This exercise works all of your major lower body muscles including the adductors. Raising your arms out to the sides also targets your deltoid muscle.
How to do this plyometric exercise at home?
- Stand with your feet together and your arms at your sides.
- Bend your knees slightly, then explode by pushing through the balls of your feet, spreading your legs out to the sides, and raising your arms to shoulder level.
- On a soft landing, lower your arms and legs to the starting position.
- Immediately repeat the movement from above.
- Complete the required repetitions.
5. Scissor Jumps
Scissor jumps engage the larger muscles of the lower body, including the glutes, hamstrings, quads and calves. This exercise will increase strength and power in the lower body. You can improve your coordination because you change your stance in the middle of the exercise and then land with your feet changed.
How to do this plyometric exercise at home?
- Start in an alternating stance with the right foot in front, the left behind. Your arms should be in the opposite position, with the right arm behind and the left arm in front.
- Explode through the balls of your front feet and jump into the air. In the air, perform a transition where the legs and arms change position and gently land in the opposite stance.
- Repeat the above movement immediately after landing and return to the starting position.
- Complete the required repetitions.
6. Side Jump
Side Jump or lateral hops are a fantastic exercise because they are a unilateral exercise. This exercise will challenge your balance and coordination as your stabilising muscles have to work hard to keep you in check. Your hip flexors, hamstrings, quads, and calves all need to work in unison to complete this.
How to do this plyometric exercise at home?
- Start with your arms out in front of you and step onto one leg with the knee slightly bent while lifting the other leg off the ground.
- Jump to the side by pushing off the balls of your feet and try to walk as far as possible.
- Land lightly on the opposite leg, then immediately jump back to the starting position.
- Complete the required repetitions.
7. Back and Forward Jumps
Back and forward jumps are a great way to shock the muscles because we don't tend to jump in multiple directions often, especially backwards. These new stimuli to the lower body muscles lead to better balance and stability while potentially increasing strength and explosiveness.
How to do this plyometric exercise at home?
- Lean forward slightly and keep your arms by your sides. Take a quarter squat position with your feet hip-width apart.
- Push into the balls of your feet, leap back, and raise your arms to explode off the ground.
- Carefully land and immediately step back into a quarter squat position with your hands behind your back and the lift behind you, then jump forward to the starting position.
- Repeat for desired reps.
Also Read: Shred Up To 1000 Calories A Day With These 10 Best Exercises That Burn The Most Calories!
What Is Plyometrics Good For?
Plyometric training is a fun way to improve your sports skills and everyday movements! These exercises help you jump higher, run faster, and even throw farther. They work by using quick and powerful movements, which can make you stronger and faster. Plus, they are great for improving balance and stability, which helps you move better in daily life.
Doing plyometric exercises at home can also keep your bones strong as you get older. But remember, while they are exciting, it’s important to start slow. Doing too much too fast can lead to injuries, and we don’t want that!
To get the best benefits of plyometric exercises at home, consider ToneOp Fit's Home Workout Plan. With flexible slots throughout the day, you can fit workouts into your busy schedule. You’ll have a personal coach guiding you in real-time, answering your questions and keeping you motivated. Plus, you can interact live during sessions to make sure you're doing everything right.
Can I Do Plyometrics Every Day?
No, you shouldn't use plyometric exercises daily because the constant jumping would wear out your muscles. If you aren't already exercising, you might need to start improving your foundational fitness before seeing a professional to learn the proper form. It's a fun alternative to your daily workout that will increase your muscle strength, power, balance and agility. You can either train based on plyometrics or add some plyo movements to your usual routine without dedicating an entire class to it.
Also Read: 8 Steps to Help You Develop Consistency in Workouts: Learn the Benefits and Navigate the Challenges!
Expert’s Advice
Plyometric exercises at home can assist non-athletes gain physical fitness and athletes perform better. Plyometric exercises improve quickness, power, and speed. The exercises demand a great deal of strength, flexibility, and mobility in addition to their heavy force.
Before beginning them, you must be somewhat physically fit. When you first start out, think about working with an exercise specialist. This lowers your chance of getting hurt and teaches you the right form and technique. While they can be difficult, you can love the process and the outcome.
Health Expert
Lavina Chauhan
The Final Say
Plyometric exercises at home are a fun and effective way to deepen your training. Quick, explosive movements—like jumping or jumping—raise your heart rate and fire up your muscles. The training method can lead to greater muscle strength and power and better athletic performance. If you have an injury or chronic condition, consult a professional before starting work. And remember to start slow to enjoy a safe and effective plyometric workout.
FAQs
1. How often should you do plyometrics?
Plyometric exercises place high demands on the athlete's body, so it is necessary to give the body enough rest to recover from the excessive load. Typical recovery time is between 48 to 72 hours. The frequency of plyometric training is therefore two to three sessions per week.
2. What is 15 minutes skipping?
You can around 200 - 300 calories a day if you workout for just 15 minutes each day. With 3,500 calories per pound of fat, losing weight by daily leaping will only take roughly 12 days. A fifteen-minute commitment is manageable for such significant outcomes.
References
- https://www.nike.com/in/a/what-is-plyometrics-benefits
- https://fightingfitphysiotherapy.com.au/exercise-physiology/the-benefits-of-plyometric-training
- https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics
- https://www.goodrx.com/well-being/movement-exercise/plyometric-exercises
- https://www.setforset.com/blogs/news/plyometric-exercises-for-beginners?srsltid=AfmBOop4kphaokZxRBdv2yNL1ND5d5urUuyZeC8EJesXZD9ntVMBQxj5
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