This plyometric cardio circuit is the best fat burn you’ll get in about 30 minutes. It’s simple, tough, safe, and way better than Insanity (yeah, I said it).
Sometimes you just want a workout that feels good. And for me, that’s a workout that turns me into a heart-thumping, panting, sweaty fool. And usually, it’s from a cardio-based workout.
Endorphins: The Natural Antidepressant.
I quit drinking and smoking four years ago, but I have a confession to make: I think I’m seriously addicted to endorphins.
And yeah, that sounds like a humble brag, so excuse me while I see myself out.
But seriously, on off days, I feel a bit… off. I don’t feel like myself. I really like moving my body and pushing it to new limits (safely and responsibly, of course). When I get a chance to get in the gym and sweat it out, I feel like I’m accomplishing something.
And with a new baby, it feels good to have some time and an activity that’s just for me.
But of course, there’s also a chemical reason I (and all of you) feel good after a great workout session, and that reason is simple: endorphins.
When our bodies are under stress, they release chemicals in our brains that make us happier. It’s as simple as that.
In fact, both strength training and cardio-based workouts release endorphins. While I see some research claiming that strength training produces more, it’s more linked to the exercise intensity rather than the type of training. And honestly, a lot of what people think of as “cardio” is very low in intensity.
The type of training I do, however, is a mixture of both strength training and cardio, and it packs a punch, takes less time, burns more fat, and feels effing awesome (yes, I’m a child of the 80s).
Plyo-what-now?
But sometimes cardio is just more fun. Maybe it’s the kid in us who loves getting out of breath playing tag or jumping rope. And while running and jumping rope will build some muscle, it’s not the focus of the exercise.
So what’s the best way to get an intense, heart-thumping, lung-gasping workout? Jumping, of course. Or, as the elite like to call it, “plyometrics.”
Plyometrics is maybe the most efficient way to amp up the intensity of a bodyweight or calisthenics workout. It will put your muscles under more stress, but it also challenges your cardiovascular system.
Today’s workout: a plyometric cardio circuit.
This workout is a plyometric cardio circuit with three exercises (or exercise combos) in five rounds. That’s it!
We start with a burpee. But… not just any burpee. This is a burpee that fell down a hill and snowballed, picking up a few things along the way. So instead of just one jump, this burpee has six.
Then we move to the one exercise that is not a plyometric move: the crab turnover push up. (Also, please note that in the video I say it’s one push up after the three crabs, but it’s actually two. If, however, you need to modify, one is fine.)
While it’s not a plyometric move, it’s a great strength training and agility move, and it allows you to get a bit of a rest from all those burpees. It will give you some cardio benefits, too, just not with plyometrics.
Then we round it out with some dynamic squats—plyometrics again!—to finish a cardio circuit that will leave you saying, “Wait… four more of these rounds?” Yup.
Instructions.
Beat the Storm Cardio.
5 rounds
- 8 broad jump, jump lunge burpees
- 10 crab turnover push ups
- 20 dynamic squats
Video instructions.
Check out the video with detailed instructions. And my apologies—I say it’s one push up with the crab turnovers, but it’s actually two.
Broad jump, jump lunge burpees.
Do a broad jump: Squat down, jump up and forward, landing in squat on the other end of the mat. Place your hands down on the mat, then jump your feet back to plank. Do a push up, jump your feet back under you, stand up and jump and turn 180 degrees. Then do 5 jump lunges. Then, repeat, going to the other end of the mat.
10 crab turnover push ups
Start in a crab position on all fours, with your feet and hands on the floor and your body facing the ceiling. Do 3 crab toe touches: Reach opposite hand and foot towards the ceiling and touch them together, then place them back. After the third, take the leg up in the air and turn in that direction, tucking that leg under the other and straightening it, then do 2 push ups. Turn back to crab, and start the next rep with the opposite hand/foot.
20 dynamic squats
From standing, jump down to a low squat, touching the floor with the pads of your fingers, and jump back up to standing.
How’d you do?
It took me 29:56. Last time, however, it took me 27:35. Still getting back on track!