Best Plyometrics Exercises to Build Strength

Best Plyometrics Exercises to Build Strength and Lose Weight

I am sure you have heard of all the popular types of exercise and strengthening programs, from aerobics, cardio, dance fitness to boot camp exercise programs.  A popular exercise with professional athletes you may not have heard of is called plyometric exercises.  This is one of the best forms of exercise for building strength and power, while you tone muscles and lose that unwanted fat quickly.


What are Plyometric Exercises

Plyometrics were first developed by Yuri Verkhoshansky for Russian track and field and gymnastic athletes in the 1980s to build power and strength in a short amount of time.  Fred Wilt, who competed in the 1948 and 1952 Olympics in track and field saw Russian athletes doing these exercises to build explosive power and strength, and coined the term plyometrics to describe the exercises.

Plyometrics exercises consist of long bursts of high intensity exercise usually in 30 second to 1 minute intervals, which are proceeded by a short period of low intensity exercise, then followed by another long burst of high intensity exercise.

Plyometrics exercise routines are similar to boot camp or circuit training, in which multiple high intensity exercises are done during the 30 -60 minute exercise program to prevent muscle boredom, where the muscles become used to the repetitive exercises, and exercise benefit is lost.

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Examples of Plyometrics Exercises are:




cardio fitness exercises

aerobic exercises

In a plyometric exercise program, several of the above listed exercises are done during the 30-60 minute routine.


Benefits of Plyometrics Exercise

According to the American Council on Exercise, research studies have shown that plyometric exercises, like Insanity Workout, can lead to improvements in:

  • Vertical jump performance
  • Increased weight loss
  • Burn calories faster and more efficiently
  • Boost metabolism to increase weight loss
  • Leg, arm, abs, shoulder and core muscle strength
  • Muscle strength
  • Balance
  • Overall agility
  • Bone density

Some additional benefits of Plyometric exercises are:

  • Doesn’t require the use of weight lifting equipment
  • No gym membership needed
  • Can be done indoors or outdoors


Risks of Plyometrics Exercises:

Plymetric exercises are high intensity exercises, and at the highest levels should not be done by people who have the following issues:


New to exercise

Heart condition

High blood pressure

High cholesterol



If you are new to plyometric exercises, do not try to do the exercises at the intensity or the number of reps being done in the exercise to prevent injury.  Listen to your body (and your doctor or trainer), and only do the number of reps you are capable of doing for your current health, endurance, and experience with plyometrics.  Your goal is to slowly build up your speed, strength and endurance as your overall health improves.  You are not here to win a gold metal in the Olympics.


Before beginning any type of exercise program, see your doctor to make sure your body and heart can handle a high intensity exercise program.  

To learn more about Insanity Workout, a home plyometrics exercise program from Shaun T that teaches you the best plyometrics exercises to lose weight and build strength in the comfort of your home at your own pace.





6 Benefits of Plyometric Exercises

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