Unleash Power with Plyometric Lunges

We’ve all been there. Looking for a workout that’s both challenging and quick. The answer is simple – High-Intensity Interval Training (HIIT). Combining fitness and efficiency, HIIT workouts utilise your maximum effort in short, intense bursts of exercise, interspersed with brief periods of rest. In the spirit of spicing up your fitness routine, we’re sharing a specific recipe for a HIIT workout focusing on a core exercise: Unleash Power with Plyometric Lunges.

Plyometric lunges are dynamic, full-body exercises that target several muscle groups simultaneously. When included in a HIIT routine, they boost cardiovascular fitness, enhance power, improve agility, and burn calories. But before diving in, always remember to consult your doctor or a fitness professional to ensure these exercises suit your fitness level and health conditions.

The Essence of Plyometric Lunges

Commonly known as jump lunges, Plyometric Lunges involve a jump in the middle of each rep. They challenge your stability, strength, and endurance while engaging your core. Plyometric lunges can take your regular lunge exercise to a new, invigorating level, making your workout routine more fun and effective.

To do a plyometric lunge, you’ll start in a standard lunge position. Then, explode upwards, switching your leg positions in mid-air, and land softly into a lunge position with the opposite leg in front. This counts as one rep. The explosive power for each jump comes from your legs, primarily your quadriceps, hamstrings, glutes, and calves.

To access a comprehensive tutorial, follow this video link. How to Do Plyometric Lunges – YouTube

Unleash Power with Plyometric Lunges

The HIIT Workout Recipe with Plyometric Lunges

To kickstart your Plyometric Lunge HIIT workout, ensure you have enough space to move freely. It’s also wise to keep a timer nearby. This workout includes five rounds of plyometric lunges combined with two complementary exercises.

Here’s the breakdown:

  1. Warm-up: 5 minutes of light cardio and dynamic stretching.
  2. Round 1-5:
    • Plyometric Lunges: 30 seconds
    • Rest: 10 seconds
    • Exercise 2: 30 seconds
    • Rest: 10 seconds
    • Exercise 3: 30 seconds
    • Rest: 1 minute
  3. Cool-down: 5 minutes of light cardio and static stretching.

Choosing Complementary Exercises

For Exercise 2 and 3, select movements that target different muscle groups. Balance out the lower-body focus of the Plyometric Lunges with upper body and core exercises. Consider options like push-ups, mountain climbers, or plank variations. This method enhances overall body strength and ensures a comprehensive workout.

Select exercises you’re comfortable with, but which still pose a challenge. Your aim should be to push your boundaries without compromising form and safety. Adjust the duration of each exercise or the rest periods based on your fitness level.

Importance of Warm-up and Cool-down

Never underestimate the power of a good warm-up and cool-down. They help prepare your body for the workout ahead and aid recovery afterwards. For warm-ups, opt for light cardio like jogging or jumping jacks, followed by dynamic stretches.

After completing your rounds, gradually lower your heart rate with light cardio, like a slow jog or walk. Follow this with static stretches to relax your muscles and increase flexibility. It’s important to stretch out the muscles you worked during the HIIT session. This practice aids recovery, reduces muscle tension, and helps prevent injuries.


Including Plyometric Lunges in your HIIT routine offers a quick, effective workout with significant fitness benefits. Remember, consistency is the key to progress. Start with fewer rounds or less intense exercises if needed, and gradually increase intensity as your fitness level improves. Keep in mind, your safety is paramount. Always maintain good form and stop if you feel any sharp or persistent pain. Give this workout recipe a go, and you’ll be leaping your way to better fitness in no time!

For a deeper dive into HIIT Training, check out our extensive guides. HIIT Training Archives – Aussie Fitness Centre