5 Minute Plyometric Workout

Plyometric workouts (aka ‘plyo’ workouts) are among the most efficient workouts you can do. You can get results in a fraction of the time, not to mention they are true functional fitness, and push you way beyond your comfort zone faster than almost any other type of workout. These 5 moves tone and sculpt every muscle in your body. The good thing is that each move is only 30 seconds long but you have to work as hard as you can to really see those results. Don’t let these moves go to waste and put in all you got!

Feel free to substitute the equipment below for similar items of your choosing. The dual ab wheel and medicine ball for are great for targeting that pesky mid-section. Check out the full video and step by step on every move below.

Equipment //
Yoga mat
Dual Ab Wheel
Medicine ball – I am using a 12 lb version

Workout Structure //
5 exercises – 30 seconds each move

  • Tuck jumps
  • Obliques with ball
  • Ab roller
  • Skaters
  • Burpee star jumps

Workout Details

Workout Step-by-step //

First move – Tuck jumps for 30 seconds

Rest for 10-30 seconds

Second move – Obliques with ball for 30 seconds

Rest for 10-30 seconds

Third move – Ab roller for 30 seconds

Rest for 10-30 seconds

Fourth move – Skaters for 30 seconds

Rest for 10-30 seconds

Fifth move – Burpee star jumps

Duration // 5 minutes

Type // Cardio, Toning

Breakdown //

  1. Tuck Jumps
    Step 1 // In standing position, jump in an explosive movement bringing knees up as high as possible. Repeat this movement as many times as possible in 30 seconds.
  2. Obliques with ball
    Step 1 // With feet hip distance apart in a standing position, grab medicine ball. Start with a lower weight if you are a beginner.
    Step 2 // Twist using core to bring ball towards hip. Then lift ball up towards the sky. Repeat on other side.
  3. Ab roller
    Step 1 // With knees on floor and ab roller in hand, roll away from body while keeping knees on floor. Focus on keeping core tight while rolling in and out.
  4. Skaters
    Step 1 // Hop side to side in rapid movements- extending arms and legs behind and in front of body.
  5. Burpee star jumps
    Step 1 // Perform burpee and jump up in explosive movement with a star jump- jumping jack while bringing legs and arms out in the air. Return to burpee and repeat.

I hope this workout got your heart rate up and running and feeling the burn! Remember, workouts are only as good as you make them to be by pushing yourself and surpassing your expectations. Let me know in the comments below who will be doing this workout alongside you, and don’t forget to tag me @amandarussellfss or leave a comment on my Youtube channel (new workouts every week), so I can cheer you on throughout your fitness journey too.

Leave a comment with what video you’d like to see next!

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