Total Body Plyo Cardio

Have A Ball With HIIT!

This week’s High Intensity Interval Training routine includes three plyometric exercises that’ll have you be gasping for air right away! (In a good way, of course.) In this routine, I used the BOSU ball and medicine ball for the following exercises: wall ball tosses, jump lunges and BOSU jump squats!

Before you get started, grab a medicine ball and a BOSU ball. If you don’t have access to a BOSU, use an aerobics step instead.

Total Body Plyo Cardio - Have A Ball With HIIT!

Step 1 – BOSU Jump Squats

On your mark, get set, bounce! Position the BOSU on the ground with the dome facing up. Stand on top of the BOSU ball with your feet together and spotting the ground right in front of you to help keep your balance. Jump your feet out to the side into a squat position then explode back up to the starting position and repeat! Perform 10 jump squats

Total Body Plyo Cardio - Have A Ball With HIIT!

Step 2 – Wall Ball Throws

Now that your legs are warmed up, it’s time to work your upper body! Facing a wall, squat with any medicine ball at chest level and, using your legs and shoulders, thrust the ball up and toward the wall. Catch the ball and lower into a squat and repeat. Perform 10 throws. (I used a 15lb soft medicine ball.)

Total Body Plyo Cardio - Have A Ball With HIIT!

Step 3 – Jump Lunges

Lastly, perform 10 jump lunges. To lower the intensity, you can substitute 10 walking lunges.

Repeat for 5 total rounds taking as little rest as possible! Embrace the burn and have fun with it!

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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