Plyometric Workout Plan (4 Day, Low Impact)
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
Intro to plyo footwork and simple boxing for steady cardio. 3 rounds, 35s on/25s rest.
Beginner
31 mins
120 Kcal
Day 2 — Core & Cardio Fundamentals
Tempo core moves and gentle locomotion to raise heart rate while reinforcing stability. 3 rounds, 35s on/25s rest.
Beginner
31 mins
120 Kcal
Day 3 — Agility & Lateral Flow
Beginner agility patterns with short, controlled hops and direction changes. 3 rounds, 30s on/30s rest.
Beginner
31 mins
112 Kcal
Day 4 — Cardio Kickboxing Mix
Punch-kick combos with light jumps for a fun finisher. 3 rounds, 40s on/20s rest.
Beginner
35 mins
144 Kcal
