No Equipment Plyometric Cardio Circuit (With PDF)

Get your cardio workout in at home with this plyometric cardio circuit! Using a combination of strength exercises and cardio exercises this 20-minute cardio circuit is a great way to burn calories and boost your metabolism.

This workout is a "big bang for your buck" kind of cardio circuit because you also reap the benefits of some strength training.

As a Certified Strength & Conditioning Specialist, what I love most about this at-home workout is that it:

• requires no equipment
• hits all major muscle groups
• is done in just 20 minutes
• can be modified to be low-impact

What Does Plyometric Mean?

Plyometric is a word used in the fitness world to sum up an exercise that requires rapid-fire movement. Exercises like rebounds or jumping are types of plyometric exercises.

To perform the workout: Perform all exercises back to back without rest for the prescribed time. Rest 30-45s after the walking planks and repeat for a total of four rounds.

Cardio Circuit PDF

Below is a quick PDF printable of the plyometric cardio circuit. Print it off, track how the workout feels and try to progress each time you do it. You can even add weights to some of the exercises for more intensity.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

Tips To Perform The Plyometric Cardio Circuit

Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be! This is far more important than anything else.

Instead of going through the motions, slow down and focus on engagement before amping up your speed.

 

Squat Jumps

Perform thirty seconds

1. Begin standing upright
2. Drive your hips back, bend the knees and begin lowering into a squat
3. Drive through your feet and explode your arms up to jump up from the bottom position
4. Land softly on the ball of the foot and immediately sink down into your next squat

A classic calisthenics option this exercise drives power through the lower body and explodes against gravity

Bear Crawl Exercise

Perform this exercise for twenty seconds, rest for ten seconds and repeat.

1. Come onto all fours lifting the knees so that they hover above the ground
2. Keeping the hips low move one hand and the opposite leg forward
3. Repeat on the other side and begin to crawl forward
4. Perform the crawls forward and backwards

Reverse Plank With Leg Lift

Perform this exercise for thirty seconds

1. Stting on your bum place your hands behind you so that they are facing out sideways or away from you
2. Bend the knees so the feet are underneath the knees
3. Use your glutes to raise the hips into a plank or tabletop position
4. Keeping the hips lifted, contract the right glute too stabilize and lift the left foot off the floor
5. Return the foot and repeat on the other side

Skaters

Perform this exercise for thirty seconds

1. Begin standing upright
2. Push off your right leg and bound towards the left (landing on the left leg)
3. Your right leg should swing behind you slightly
4. Immediately after landing, bound back towards the right leg
5. Repeat until the time is complete

Lunge With Hop

Perform this exercise for thirty seconds (fifteen seconds per leg)

1. Begin standing upright
2. Take a step back with the right leg, landing on the ball of the foot
3. Bend the back knee towards the floor and keep the weight evenly distributed in the front foot while also keeping the knee in track with the middle to outside toes (do not lean knee forwards)
4. Pull up through the front foot at the same time as you push off the back
5. Drive the back knee forwards and in front of you as you hop on the left foot.
6. To complete the movement, press the right foot back into the top lunge position and repeat

Lateral Plank

Perform this exercise for thirty seconds  

1. Come into a plank position on the hands
2. Ensure the shoulders are directly over the wrists and feet are hip distance apart
3. Move your right hand and left foot out towards the right side
4. Repeat with the other side so that you are walking sideways while maintaining a plank position

And of course, if you need more (more support, more visual, more accountability!) hit up my follow-along workout page! All you need to do is choose your workout, hit play, and work out WITH me.

Modifications For The Plyometric Exercises

If jumping isn't your thing, no problem! Use the modifications below to make this at-home circuit more beginner-friendly.

Squat Jumps Instead of jumping, simply come up explosively onto your tippy-toes

Lunge With Hop: simply omit the jump but keep the knee drive

Skaters: do side to side steps instead but don't bounce

What Are Some Low-Impact Cardio Exercises?

If you're looking to create your own cardio circuit, first read a bit more about why postpartum mamas shouldn’t jump.

Know that you can use a variety of combo exercises to get in cardio or any of the low-impact options below:

• Jack step outs
• Plank step outs
• Quick high knees
• Step ups
• Squat to tippy toes
• Side lunge steps
• Boxing movements
• Side crunches

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Frequently Asked Questions About Cardio Workouts