Plyometric Cardio

This quick cardio routine can be done without any equipment.

Parameters

You'll need a clock or watch to time yourself with. Start with whichever week you feel comfortable. Week 1 should be doable for almost everyone. Do 2-3 times per week.

Week 1 - Do 3 times (9 min cardio):

  • Split Squat Jumps X 1 minute; 1 min rest.
  • Static Squat Jumps X 1 minute; 1 min rest.
  • Jumping Jacks X 1 minute; 1 min rest.

Week 2 - Do 3 times (9 min cardio):

  • Split Squat Jumps X 1 minute; 45 sec rest.
  • Static Squat Jumps X 1 minute; 45 sec rest.
  • Jumping Jacks X 1 minute; 45 sec rest.

Week 3 - Do 3 times (9 min cardio):

  • Split Squat Jumps X 1 minute; 30 sec rest.
  • Static Squat Jumps X 1 minute; 30 sec rest.
  • Jumping Jacks X 1 minute; 30 sec rest.

Week 4 - Do 3 times (11 min 15 sec cardio):

  • Split Squat Jumps X 1 min 15 sec ; 30 sec rest.
  • Static Squat Jumps X 1 min 15 sec; 30 sec rest.
  • Jumping Jacks X 1 min 15 sec; 30 sec rest.

Week 5 - Do 3 times (13 min 30 sec cardio):

  • Split Squat Jumps X 1 min 30 sec ; 30 sec rest.
  • Static Squat Jumps X 1 min 30 sec; 30 sec rest.
  • Jumping Jacks X 1 min 30 sec; 30 sec rest.

Week 6 - Do 3 times (18 min cardio):

  • Split Squat Jumps X 2 minutes ; 30 sec rest.
  • Static Squat Jumps X 2 minutes ; 30 sec rest.
  • Jumping Jacks X 2 minutes; 30 sec rest.

Week 7 - Do 3 times (22.5 min cardio):

  • Split Squat Jumps X 2.5 minutes ; 30 sec rest.
  • Static Squat Jumps X 2.5 minutes ; 30 sec rest.
  • Jumping Jacks X 2.5 minutes; 30 sec rest.

Week 8 on - Do 3 times (27 min cardio):

  • Split Squat Jumps X 3 minutes ; 30 sec rest.
  • Static Squat Jumps X 3 minutes ; 30 sec rest.
  • Jumping Jacks X 3 minutes; 30 sec rest.