You likely already know about the benefits of bodyweight exercises. No-equipment-needed workouts can build muscle, burn fat, and improve athletic performance, speed, and power.1 Add a jumping element—making the moves plyometric—and you quickly elevate your routine to a whole new level.2
Before starting, keep in mind that plyometric training is not intended for workout newbies or those recovering from injuries. The moves should focus on good form and all-out effort. That’s why it’s best to do these at the start of a workout before muscles fatigue and performance slows.
If you’re new to plyo, focus on three to four moves at the start of your workout (after a warm up); two to three sets; three to five reps per set. Perform the moves two to four times per week, with 48 to 72 hours rest between sessions. Even if you can’t squeeze that in, you may still reap some benefits: One study found that moderate plyo training just twice per week was effective in producing power and strength gains.3 And there’s another bonus: You don’t need any equipment for this.
Check out our list of moves below, plus a quick workout designed exclusively for Greatist by Shaun Jenkins, trainer at YG Studios in New York City. From beginner to advanced, here are 19 awesome strength- and speed-boosting exercises.