One of the most effective forms of exercise – PLYO!

Have you ever heard someone claim that home workouts can’t be as effective as training at the gym? Then that person has probably never tried PLYO – one of the most intense and effective types of training you can do using just your own body weight.

Plyometric training, often referred to as PLYO, is all about explosive movements that build strength, endurance, and speed. In short, plyometric exercises are designed to generate a lot of power in a short amount of time. It’s without a doubt one of the most demanding types of equipment-free workouts – but also one of the most rewarding.

Many of the participants in our training trips, events, and classes have experienced PLYO – and loved it. It's a workout that challenges you in a whole new way, both physically and mentally. A session doesn’t have to be long – 20 to 30 minutes is enough – but don’t be fooled by the short duration. It may look simple at first, but during the workout, there will definitely be moments when you feel like giving up. Still, you keep going. Because the feeling afterwards is unbeatable: the endorphins are flowing, the sweat is pouring, and you feel strong, proud, and truly alive.

Plyometric training, often called PLYO, is a form of exercise designed to improve explosiveness, speed, and muscular power through dynamic movements. Originally developed for elite athletes, plyometric training has now become a highly effective component of sports performance, group workouts, and personal training.

Plyometric training consists of quick, explosive movements that take advantage of the muscle’s stretch reflex. This means the muscles are first lengthened (an eccentric phase) and then immediately contracted (a concentric phase). This cycle, known as the stretch-shortening cycle, helps generate maximum force in minimal time.

Increased Explosive Strength: Plyometric exercises train both your nervous system and muscles to generate force quickly.

Improved Athletic Performance: Especially useful for sports that require quick changes of direction, jumping, or sprinting.

Better Body Control, Coordination, and Balance: Many PLYO exercises demand stability and control throughout the body.

Big Results in Little Time: Since the exercises are high-intensity, you can achieve great results even if you're short on time. That makes PLYO a perfect option if you want a challenging workout without spending an hour at the gym.

Plyometric training is suitable for both elite athletes and everyday fitness enthusiasts. Beginners should start with simpler movements and gradually increase the intensity to avoid injury. That’s the beauty of it – everyone can tailor the workout to their own level.

If you haven’t tried PLYO yet, summer is the perfect time to start. Short, intense workouts are ideal for the outdoors or right in your living room. At the bottom of this article, you’ll find a ready-to-go session from our workout archive – perfect for when you want a real challenge.

And if you end up loving this training style as much as I do, there’s more where that came from. We offer several follow-along workouts – just turn us on the TV and train together with the instructor at home. Or why not give yourself a real challenge and follow a complete training program? In my program series FIT & STRONG, you’ll find weekly PLYO sessions designed for both home and gym workouts. You decide how many days a week you want to train – but expect to get stronger, faster, and seriously sweaty.