This 45-minute plyometric HIIT workout works every muscle in your body, including your heart. It consists of 45 seconds of work followed by 15 seconds of rest for a total of 45 minutes. If you can push yourself to the end of the 45 minutes, you will feel an incredible sense of accomplishment for the rest of your day!
what is plyometrics?
Plyometrics is also known as jump training. In plyometrics, you exert a maximum amount of force in a short amount of time, thereby increasing muscle power. If you are an athlete, you are probably very familiar with plyometrics!
what is hiit?
HIIT stands for High Intensity Interval Training. It’s just as it sounds: your aim is to work your body to its max during the interval, and to take a short break after each move while you transition to the next one.
how to do this plyometric hiit workout
This workout is done entirely with your own body weight, so you don’t need any equipment aside from an interval timer and a yoga mat. If you don’t have an interval timer, you can simply use the stopwatch on your phone–you’ll just have to keep an eye on the time to ensure that you perform each move for 45 seconds and rest for 15 seconds.
The workout consists of 5 rounds. The first 4 rounds are 10 minutes each, and the final round (the bonus round) is just 5 minutes. Each round consists of 5 exercises. You’ll do 45 seconds on / 15 seconds rest for each exercise, then repeat the round before moving on to the next round. So you’ll spend 10 minutes on the first 4 rounds and 5 minutes on the fifth round.
If you are unsure how to do any of the moves, click to be directed to a video tutorial.
And I’ve said this before, but make sure that you warm up and stretch for a few minutes before starting this workout. I don’t want anyone pulling a muscle!
So, without further ado, here is the 45-Minute Plyometric HIIT workout.
45-minute PLYOMETRIC HIIT WORKOUT
round 1 (0:00-10:00)
Do each of the five moves for 45 seconds, resting for 15 seconds in between movements. Move as quickly as possible for those 45 seconds- the goal is to go as hard as you can!
- Burpees
- Jump Squats
- Pike Up to Oblique Push-ups (alternating sides)
- Side to Side Donkey Kicks
- Mountain Climbers (Floor Sprints)
Complete the circuit twice (10 minutes total) before moving on to round 2.
round 2 (10:00-20:00)
Do each of the five moves for 45 seconds, resting for 15 seconds between movements.
- Tuck Jump Burpees
- Lunge Jumps
- Single Leg Jumps (First time through with right leg in front, second time through with left leg in front)
- Moving Push-Ups (2 to the right, 2 to the left)
- V-Ups
Complete the circuit twice before moving on to round 3.
round 3 (20:00-30:00)
Do each of the five moves for 45 seconds, resting for 15 seconds between movements.
- Burpee to Lunge Jumps
- Lateral Jump Squats
- Push-Up Jacks
- Power Knees (First time through raise right knee; second time through raise left knee)
- Plank Up-Downs
Complete the circuit twice before moving on to round 4.
round 4 (30:00-40:00)
Do each of the five moves for 45 seconds, resting for 15 seconds between movements.
- Half Burpee to Squat Holds
- Squat X Jumps
- Hit the Floor
- Froggers
- Single Leg Deadlift Jumps (left leg during the first time through, right leg during the second time through)
Complete the circuit twice before moving on to round 5.
round 5 (40:00-45:00)
This is the bonus round. If you’ve finished the first four rounds and are feeling up to it, push yourself through the final five minutes. If not, proceed to a cool down and work up to this round.
Do each of the five moves for 45 seconds, resting for 15 seconds between moves.
- High Plank Punches
- Forward and Back Frog Jumps
- Plyometric Push-Ups
- 8 Jabs to 2 Tuck Jumps (In a high plie squat position, perform 8 jabs (punches), followed immediately by 2 tuck jumps. If you can’t do the tuck jumps, perform 2 hops or jump squats.)
- Frogger to Wide Leg Push-Ups
Finish your workout with a cooldown that allows your heart to come back down to a normal rate. This should include jogging in place, huggers, and dynamic stretching followed by some nice gentle stretches on your mat.
SCALING THIS WORKOUT
This workout is tough! Don’t beat yourself up if you struggle through your first few times doing it. I promise you that as you get stronger and build your endurance, it will become easier.
To make the workout slightly less intense, feel free to do low-impact variations on the plyometric exercises. For example, instead of doing squat jumps, do regular squats.
Another option to make the workout more manageable is to take a 1-2 minute break after each 10-minute round. Or, start with rounds 1, 2, and 3, and work up to doing all five rounds once you’re up to it.
Well, I hope this workout makes you sweat the way it made me sweat! Below is an image that you can pin to your boards or at least have it in an easy to read format on your device!
DISCLAIMER: Consult your doctor before starting any new exercise routine. Do not perform this workout if you have any back or neck injuries. Never exercise beyond a rate at which you feel comfortable, and always stop the workout if you begin to feel unwell.
Anne
This was tough but I felt great afterwards. Works well in the small space I live in right now. Very timely.