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Plyometric Cardio Circuit For An Athletic Body

Updated on January 26, 2013

How To Look Like Your Favorite Athlete Or Fitness Model

You can either do long boring cardio or you can take an athletic approach and do more athletic type of training. If your goal is to look lean like your favorite athlete or fitness model then chances are you want to choose workouts that won't have you losing muscle.

Here I will look at the benefits of plyometric training and will show a couple of sample plyometric cardio circuits that you can do in your next workout.

Athletic Training For Conditioning

You can either do boring cardio or you can make it short, intense and fun.

I can guess you don't like to spend long periods on either a treadmill or the elliptical and now you want to try something that is short and extremely effective and burning fat, getting lean and keeping on some muscle as well.

If you have ever wanted to look more athletic the best way to do this is by doing workouts that are similar to the way athletes train for cardio and conditioning.

Avoid Long Cardio

If you want to look like a marathon runner then the best thing to do is to choose a type of cardio like jogging on a treadmill for long periods of time.

Marathon runners have very slim bodies and lack muscle mass. This is the result of running for miles at a time. Unless you want to run for an hour or more and want to end up looking very skinny then long cardio works well but I doubt that this is what you really want.

Why Plyometrics And Short Burst Training Works

Now think of an athlete that is lean, has low body fat and is muscular. Not the bulky type but rather the ones that look very athletic.

Whether it is a basketball player, volleyball player, sprinter, or a gymnast, these types of athletes train with plyometrics and short intense cardio to help them improve their performance on the field. A benefit of this type of training is that you will look lean and muscular which is very attractive.

Plyometrics And Fast Twitch Muscles

If you look at athletes who are lean and muscular you will find they train on developing their fast twitch muscles. Fast twitch muscles are the fibers that help with quick and explosive movements like jumping and sprinting.

To develop fast twitch muscles you can do strength training and lift weights using shorter reps, for example, doing squats or bench presses using sets of 5 to 8 repetitions. This is one way of working on fast twitch muscles and build lean muscle fibers but in order to burn fat it is best to do plyometric circuits.

The best way to use plyometrics for cardio is by creating a circuit of exercises split them into drills.

The purpose of a circuit is to keep your heart rate up in order to maximize your cardio and fat burning all while doing athletic movements. As with any circuit the rest periods should be brief and followed by explosive movements.

Plyometric Cardio Circuit Exercises - Basic Plyometrics Movements

Sample Plyometric Circuits

The guidelines are the following:

Set a timer for 30 seconds of activity followed by 30 seconds rest.

Do as many repetitions of each exercise in the 30 seconds of activity.

Do the first drill and rest for 2 minutes then follow with drill number 2.

Repeat for 3 to 4 times.

Drill #1

Jump Rope

Box Jumps


Bodyweight Jump Squats

Mountain Climbers

Drill #2

Jumping Jacks

Agility Ladders (Either Side to Side or Running Forward)

Tuck Jumps

Plyometric Lateral Push Ups

Lateral Jumps

Plyometric Cardio Circuit Video - Examples of Agility Ladders

Final Tips

If the drills I have mentioned are too difficult just do either circuit 1 or 2 then repeat 1 to 3 times and once you can do more simply add both drills to your cardio workouts.

This is one way to create a plyometric circuit. There are many ways you can combine them in the way that you feel is best for you. The key is to get your heart rate moving using explosive movements the way athletes train.

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