Plyo Power
Beginner-friendly HIIT cardio plan using low-impact plyometric steps, simple boxing drills, and agility patterns to build endurance and coordination. Sessions use 30–45s intervals with short rests.
Routines
Day 1 — Low-Impact Jumpstart
Beginner
Intro to plyo footwork and simple boxing for steady cardio. 3 rounds, 35s on/25s rest.
Jack Step
3 sets0 reps25s restStanding Scissors
3 sets0 reps25s restHigh Knee Tap
3 sets0 reps25s restPrancing
3 sets0 reps25s restBodyweight Skipping
3 sets0 reps25s restDiagonal Punch
3 sets0 reps25s restJab. Boxing
3 sets0 reps25s restSide to Side Hop
3 sets0 reps25s rest
Day 2 — Core & Cardio Fundamentals
Beginner
Tempo core moves and gentle locomotion to raise heart rate while reinforcing stability. 3 rounds, 35s on/25s rest.
Push-up to Knee Tap
3 sets0 reps25s restLying Air Cycles
3 sets0 reps25s restFront Plank Walkout
3 sets0 reps25s restSingle Leg Stand
3 sets0 reps25s restSingle Leg Balance Cross Punch
3 sets0 reps25s restCrab Walk
3 sets0 reps25s restMountain Climber
3 sets0 reps25s restCrawl to Crab
3 sets0 reps25s rest
Day 3 — Agility & Lateral Flow
Beginner
Beginner agility patterns with short, controlled hops and direction changes. 3 rounds, 30s on/30s rest.
L Drill
3 sets0 reps30s restT Drill
3 sets0 reps30s restLateral Ladder Drill
3 sets0 reps30s restX Drill
3 sets0 reps30s restCone Drill
3 sets0 reps30s restDot Drill
3 sets0 reps30s restShuffle
3 sets0 reps30s restJump Twist
3 sets0 reps30s rest
Day 4 — Cardio Kickboxing Mix
Beginner
Punch-kick combos with light jumps for a fun finisher. 3 rounds, 40s on/20s rest.
Front Leg Kick
3 sets0 reps20s restDiagonal Punch
3 sets0 reps20s restJab. Boxing
3 sets0 reps20s restStanding Scissors
3 sets0 reps20s restJumping Jack High Knee
3 sets0 reps20s restSkips
3 sets0 reps20s restRepeated Small Jumps
3 sets0 reps20s restSitting Uppercut on a Chair
3 sets0 reps20s restBodyweight Skipping
3 sets0 reps20s rest
