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2 Plyometric Workouts You Can Do Anywhere To Get Shredded

Author: Shannon Clark Kaged Muscle

Want to get lean and shredded? Plyometric training may just hold the secret. Some people still think that conventional cardio is the only method to burn fat, but this just isn’t so.

Plyometric training offers more than conventional cardio training as it’ll not only help you burn calories and fat, but it also ramps up your resting metabolic rate for hours after you do it and helps you gain functional strength that may even transfer over into your usual lifting routine.

Not sure where to get started? Try one of these two plyometric workouts next time you’re in need of a quick session and can’t hit the gym. The great thing about plyometric training is that you don’t need any equipment to do it – just your own body weight and a pair of running shoes.

Let’s get to it.

Get-Shredded 60 Second Challenge

For this workout session, you’re going to perform as many reps as you possibly can of each exercise listed in a 60 second period. If you have to rest at any point during this 60 seconds, do so, but pick back up again as soon as possible. Remember however, form is a must! Don’t let your form slip just because fatigue is setting in. If you feel your form going, stop and rest until you can perform the movement with the proper form once again.

After each 60 second segment is up, rest for 15 seconds before moving on to the next exercise. Once the entire circuit is completed, rest for 1 minute and then repeat a second and third time through.

  • Jump Squats
  • Clap Push-Ups (or regular push-ups if you need to)
  • Tuck Jumps
  • Plank Hold
  • Burpees
  • Mountain Climbers

The Burpee Show-Down

Of all the plyometric exercises you could do, the burpee may just be the most intense one. This single exercise will work just about every single muscle group in your body, ensuring total muscle activation.

In addition to that, it’s also going to work on your power capability as you’ll be rebounding up as high off the ground as possible. With this workout, you’ll make the most of what the burpee has to offer all while torching fat as quickly as possible.

What you are going to do is work your way up and down a pyramid of reps all while doing the burpee exercise coupled with with any abdominal exercise of your choice. This will help keep your body moving the entire time, ensuring maximum calorie burn.

The best ab exercises to include? Front crunches on an exercise ball, lying leg raises, or if you have access to a decline machine, decline sit-ups.

Perform each set as shown, resting only as needed between sets. Whichever ab exercise you choose, do only that one exercise for the full way through this workout. Then next workout, you can change it around if desired.  

  • Burpees – 1 rep
  • Ab Exercise – 10 reps
  • Burpees – 2 reps
  • Ab Exercise – 9 reps
  • Burpees – 3 rep
  • Ab Exercise – 8 reps
  • Burpees – 4 reps
  • Ab Exercise – 7 reps
  • Burpees – 5 reps
  • Ab Exercise – 6 reps
  • Burpees – 6 reps
  • Ab Exercise – 5 reps
  • Burpees – 7 reps
  • Ab Exercise – 4 reps
  • Burpees – 8 reps
  • Ab Exercise – 3 reps
  • Burpees – 9 reps
  • Ab Exercise – 2 reps
  • Burpees – 10 reps
  • Ab Exercise – 1 reps
  • Burpees – 9 reps
  • Ab Exercise – 2 reps
  • Burpees – 8 reps
  • Ab Exercise – 3 reps
  • Burpees – 7 reps
  • Ab Exercise – 4 reps
  • Burpees – 6 reps
  • Ab Exercise – 5 reps
  • Burpees – 5 reps
  • Ab Exercise – 6 reps
  • Burpees – 4 reps
  • Ab Exercise – 7 reps
  • Burpees – 3 reps
  • Ab Exercise – 8 reps
  • Burpees – 2 reps
  • Ab Exercise – 9 reps
  • Burpees – 1 reps
  • Ab Exercise – 10 reps

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