Plyometric training is a great way to build muscle mass, increase your physical power as well as boost your testosterone and endurance. 

But what exactly is plyometric training?

Put simply, it just means jumping!

Plyometric training has been shown in multiple studies to increase your serum testosterone levels. It has also been shown to improve bone density, 

No weights? No problem!

Here are 5 of our favourite plyometric exercises that you won’t need any equipment for. 

Jump Lunges

Muscles worked: hamstrings, quadriceps, glutes and calves

A regular lunge would have you step one leg backward (or forward) and dip down into a lunging position. 

A jump lunge starts in the same way but changes once you have dipped down. Instead of straightening back up and stepping your foot back to the starting position, you’ll need to spring up and switch the positions of your feet. 

This exercise requires some coordination, so you might need a little practice at first!

Make sure you land gently after each jump and keep your knees bent to absorb the impact.

Burpees

Muscles worked: total body, including legs, abs, arms and chest 

Begin with your feet shoulder-width apart, and bend down into a squat, keeping your chest up.

Place your hands on the floor in front of you, and then jump your feet back so that you’re in a pushup position - this is your first jump. 

An optional step here, to make this even harder, is to complete one full pushup here.

Next, jump your feet back in, stand up, and jump as high as you can stand up. Then repeat the process!

Clapping Push-Ups

Muscles worked: shoulders, pectorals, biceps, triceps and abs

This is an advanced move, so start with making sure your regular pushup is perfect before you add the clap. 

Begin on the floor, with your hands on the floor, shoulders stacked over your wrists. Raise your body up so that you’re feet are on the floor on your toes. Squeeze your glutes and keep your pelvis tilted under to avoid arching your back. You can keep your hands at shoulder-width apart, or widen them a few inches to work your chest harder. 

Dip down by bending your elbows until they reach a 90-degree angle. Keep your body straight and make sure to minimize flaring your elbows as much as possible. 

In a standard push up, you’d press yourself back up. In a clapping pushup, you want to use your explosive force to jump your body up. Push yourself up with as much power as you can muster to propel yourself off the ground and try to clap your hands at the top!

Pop Squats

Muscles worked: glutes, hamstrings, abs and quads

Begin with your feet slightly wider than shoulder-width apart, with your toes pointed slightly outwards to improve your balance. 

Squat down as low as you comfortably can whilst keeping your hips back. As you squat, bring your arms out in front of you.

Drive your arms down and jump up from your squat, landing with your knees bent and your feet together. Then jump your feet back out to their starting position and go back into your squat.