Tired of trotting along on the treadmill to get your cardio in? Make the switch to plyometrics for explosive fat loss results with this 4 week intermediate plan!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Bands, Bodyweight
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Below is the intermediate portion of the fat loss plyometric workout program.

It’s divided into 3 days and can be used as a form of cardio to your normal workout routine.

Perform each one of these workouts on Monday, Wednesday, and Friday.

Volume will vary slightly, but most of the time we will be going for as many reps as you can in a certain amount of time.

This workout should be completed within 20 minutes or so and can be done anywhere.

Let’s continue to work!

Warm Up & Cool Down

With any workout program, make sure you get some kind of a warm up in so you reduce the chance of injury. This will also get the blood flowing in your body to get you ready for activity. With these exercises, you are working out at a higher intensity and using a lot more muscles than traditional weight lifting so I would definitely make sure you get about 5-10 minutes minimum.

I personally like to perform dynamic warm ups like leg swings and shoulder swings mainly. A sample warm up might look like the following:

Exercise Sets Reps
1. Jumping Jacks 1 30 Secs
2. Quad Walk 1 30 Secs
3. Knee Huggers 1 30 Secs
4. Side Lunges 1 30 Secs
5. Soldier Walks 1 30 Secs
6. Leg Swings (side to side) 1 30 Secs
7. Leg Swings (front to back) 1 30 Secs
8. Shoulder Swings 1 30 Secs


For this workout, you will go through each exercise right after each other with very little to no rest until you finish the whole round! Time to get ripped!

You will do 3 rounds of this circuit with about a 2 minute rest after the circuit is complete. If you have a short time limit then do 2 rounds with as little rest as possible.

Exercise Sets Reps
1a. Air Squat Jump Complex (wide to close) 3 45 Secs
1b. Plank 3 45 Secs
1c. Alternating Lunge Jumps 3 45 Secs
1d. Plank (knee to opposite elbow) 3 45 Secs
1e. Resisted Jump Throughs (bands on a rack) 3 45 Secs
1f. Scissor Kicks 3 45 Secs


Today's workout will not be in a circuit style but I expect maximum effort on all of the exercises today.

Exercise Sets Reps
1. Clap Push Ups - 50 Total
2. Broad Jumps 3 10
3. Tuck Jumps 3 45 Secs
4a. Knee Bring-Ins 3 45 Secs
4b. Plank Walk Outs 3 45 Secs
4c. Jack Knives 3 45 Secs


We’re back with our circuit style training today but first, we will start off with a little twist. The rest of the workout will be done in a circuit style. We will have 3 rounds of everything listed here below!

Exercise Sets Reps
1. Push Ups 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Lateral Power Skips (bands around thighs) 3 10 Each
2b. Alternating Plyo Push Up w/ Medicine Ball 3 10 Each
2c. Supine Figure 8s to the Left 3 45 Secs
2d. Long Lever Plank 3 45 Secs
2e. Supine Figure 8s to the Right 3 45 Secs

Stick to this program for 4-6 weeks to see results. You may want to also throw in more time to train if your schedule allows it. For even more results, try eating cleaner and getting better quality food into your diet. Also keep up with plenty of water and rest to keep your body performing at a high level.