20 Min. Plyometric Circuit Workout

Can’t get to the gym tonight but want to get in a good sweat after work?

If you have access to a set of dumbbells, you can complete this fat burning circuit workout in twenty minutes or less!

Plyometric exercises generate quick, powerful movements that work multiple muscle groups at the same time. They are great to get your heart rate in the “fat burning zone” and are very popular in boot camp and Insanity type of workout classes.

I often incorporate plyometric exercises into my workouts and absolutely love them. Something is always burning somewhere.

I didn’t want to spend too much time working out last night, but I wanted to still get the most out of my workout session.

Keeping that in mind, I put together the total body workout you see below, and am happy to report that it had me sweaty in no time!

There are three circuits with three exercises included in each one.

Simply go through each circuit of exercises three times, consecutively.

Rest until you feel ready to start the next circuit.

Each circuit takes about five minutes to complete, so (technically) you are resting for about five of those twenty minutes!

I have a feeling that I will need to start taking pictures of me actually doing the workouts I post.

I love trying and posting new exercises, but the more dynamic they are, the harder they are to explain in words.

For now, I have included video or picture demonstrations for each exercise. Please use them and listen for form cues!

Videos + Demonstrations:

plie squat jumps

bridge chest presses

(If you don’t feel comfortable doing the bridges, take them out and do floor chest presses!)

(Watch your form if you do the bridges.)

v crunches

split jumps

diamond push-ups

(You can put your knees on the floor for a modification.)

(Be careful not to arch your back!)

side elbow plank twists

single arm dumbbell swings

single leg reaches

plank knee twists

If you aren’t comfortable doing high intensity power movements like jumping, this workout probably isn’t for you.

Please be mindful of your posture during all of these exercises. Avoid arching your lower back and keep your core tight! If you decide to give this workout a try, I would love to hear if you liked it.

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Well I’m off. I am going to be spending the rest of my day and night traveling back and forth to Lansing. I am meeting my dad and grandmother for dinner before they fly back to Florida and am excited to see them!

Have a great rest of your Wednesday!

*Although I am a certified fitness professional, I will always recommend checking with a health care professional before adding anything new into your fitness routine. I create and share workouts at various levels that work for me, which may not always be the best exercises and/or workouts for you. Always listen to your body and modify as needed! <3