* Stretching exercises are not included in this list!

Plyometric Exercises Without Equipment / Home Workouts

Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
More exercise details

Globe Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Calves, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Abductors, Shins
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
More exercise details

180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Quadriceps, Calves, Glutes
auxiliary muscles:Obliques, Lower Back, Adductors, Rectus Abdominis, Abductors
required:Nothing
optional:Dumbbell, Kettlebells (2), Kettlebell, Weight Cuffs, Dumbbells (2)
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

Side Mountain Climbers

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Quadriceps, Obliques, Hamstrings, Glutes
auxiliary muscles:Triceps, Lower Back
required:Nothing
optional:Bench, Seat, Stool
level:Hard
type:Strength, Plyometrics, Cardio
More exercise details

Star Jump

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Calves
auxiliary muscles:Lower Back, Deltoids, Hamstrings, Adductors, Abductors
required:Nothing
optional:Dumbbells (2), Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

Plank Jumping Jacks

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Abductors, Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Hamstrings, Shins, Trapezius, Lower Back
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

Kneeling Jumps / Ninja Jumps

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Glutes
auxiliary muscles:Hamstrings, Calves, Lower Back
required:Nothing
optional:Fitness Mat, Backpack, Weight Cuffs
level:Challenging
type:Strength, Plyometrics, Cardio
More exercise details

Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques, Hamstrings, Glutes
auxiliary muscles:Deltoids, Triceps, Trapezius, Quadriceps, Adductors, Abductors
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

Tuck Jumps

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors, Calves
required:Nothing
optional:Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

Burpee

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Quadriceps
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Glutes
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details