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Get Great Legs with Plyometric Training

Plyometric Training Basics for weight loss and killer legs

Are you feeling stuck in a fitness rut? Are you ready for some new workout ideas to get your body ready for spring and summer? Want to get your legs in killer shape for shorts and swimsuits? Plyometric training is a great way to challenge yourself, burn more calories and lose body fat.

Plyometric Training Basics

According to Web MD

Plyometrics — also known as jump training — is a training technique designed to increase muscular power and explosiveness. Originally developed for Olympic athletes, plyometric training has become a popular workout routine for people of all ages, including children and adolescents.

Trying plyometric exercise is truly the first time I felt more like an athlete and not just an average exerciser. Since then, my motto is “We are all athletes in the game of life.” I’m sure some other sports brand has that motto too, but I thought it was a stroke of genius on my part. LOL!

Plyometric training often involves intense exercises specifically designed for an athlete’s particular sports such as jumping off a platform and rebounding off the floor onto a higher platform. Most of us don’t need exercises of that level of difficulty, but it’s possibly to incorporate basic plyometric-type moves into your workout to add more intensity and challenge.

Before you get started, keep the following in mind regarding Plyometric Training:

  • Beginners should not attempt plyometric training. Wait until about 3 months of consistent exercise first.
  • When adding Plyometrics into your routines, start slowly. Begin with just 10-20 second bursts and slowly work your way up as you become more fit and your endurance improves.
  • exercising consistently for at least 3 months.
  • Plyometric sessions should be followed by a day of rest to allow your muscles to recover.
  • I recommend only doing Plyometric training 1-2 times per week and not for more than 30-45 minutes per session.

I am adding back in one plyometric workout or at least a few plyo moves per week. Here area  few of my favorites:

Jump Squats

This move is a great bootie burner. Ideally, you are jumping up and landing softly back into a lunge. If this is too high impact for you, you can also reach high and stand on your toes before returning to a squat.

Plyometric Training Basics for weight loss and killer legs

Photo credit: LDN Muscle


Jumping Skater Lunges

This is a great one for your both your outer thighs and hips. As the name suggests, this move is like you are speed skating from side to side, but adding a jump. As seen in the photo below you want to side jump to get from A to B. Again, if this is too high impact at first, do a side step. Try to make it a big step with quick movement to get the most out of this exercise if you are unable to jump.

Plyometric Training Basics for weight loss and killer legs

Photo credit: Women’s Health Magazine


Plie Squats

This is a killer for your inner thighs and bootie. As with jump squats, you can reach for the ceiling and come up to your toes if jumping is too much.

Plyometric Training Basics for weight loss and killer legs

Photo credit:


With all of the moves above, make sure your knees to not go past your toes. This puts too much stress on that joint. Try these moves for about 10-20 seconds and give yourself 20 seconds of rest between sets. See if you can do 2-3 rounds and you will be on your way to killer legs in no time.

Have you tried Plyometric Training? What do you think? What are some of your favorite moves?

Comeback Momma Siggy




Never do any exercise routine without first consulting your doctor. These are moves that I enjoy, but I am not advising you to try them without proper medical authorization from your own health care provider. 

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  5. Jane says:

    I have done these exercises but on the low impact side :). Thank you for the article… Reminding me that I need to stop slacking & start exercising!

  6. I love plyometrics! I began doing them with my conditioning coach a month ago. We do a tabata style workout with them: 45sec plié squats, 45sec step back lunges, 45sec squat jumps, 45 sec lunge jumps, rest for 1 min, then do the circuit 3 more times. It’s an incredibly intense 20 min workout!

  7. Plyos are great. I incorporate a few movements in my weight training already. On leg day, there is an obvious difference in soreness on days I jump squat and days I don’t.

  8. becca says:

    I’ve never tried this but sounds interesting. will look into it further.

  9. I am doing my own squat jump challenge this month. Plyometics are great for burning calories as well as building strength and muscular power. I think I will divide them up between plie and regular squats. Thanks for stopping by the #wowlinkup.

  10. Just did plyo training on Friday. Jump squats and jump lunges. They were no joke. BOY oh BOY!!!! Thanks for stopping by this week’s #wowlinkup.

  11. I do plyo because it’s part of P90X3 but I’m not a big fan. I feel so heavy footed and can’t seem to nail the landing. I’m not giving up!

  12. I have never heard of this but I’m definitely going to try it! I’m trying to build strength in my legs.

  13. melissa says:

    Once I give birth, I am definitely going to try this! Seems awesome!

  14. Dede says:

    It seems like this would be hard on my joints. I never thought I’d say that….I’m getting old!! Glad you suggested a consistent workout for a few months before trying plyometric exercise.

    • Jenn says:

      Low impact versions are technically possible. It can be more about moving more quickly instead of jumping too.

  15. Lena says:

    I would like like to do this, but really can’t – my knees are not happy when I jump. I need something as effective though

    • Jenn says:

      True. I don’t recommend plyometrics if you have bad knees. You might try one of the modifications suggested.

  16. kristyn says:

    i would like to try this the of exercise!

  17. Liz says:

    Interesting. I have not tried it, I need to get back into exercising consistently before I do – but sounds like a cool workout.

  18. I have tried it before and it works! I’m feeling guilty because I need to get back into it.

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