Endurance exercises and plyometrics are a great way to get in peak physical condition. If you are a serious athlete who participates in sports, they are a must. Whether you are running down the soccer field, tackling someone on a football field or squaring off in an MMA match, you need to have explosive power and be able to go the distance. Even if you are not a serious athlete, but you just want to get in shape, endurance exercises and plyometrics are a great way to break up the monotony of normal workout routines and get in shape quickly.
Power Jacks
Power jacks, as you might have guessed, are jumping jacks with twist. Well, not literally a twist but rather a squat. Old fashioned jumping jacks are a great cardio exercise and a good exercise to warm up with, but adding a squat to the motion gives them a plyometric aspect. Perform a jumping jack as you normally would, except each time you spread your legs apart, go down into a squat position and then spring back up.
Burpees
Burpees are arguably the best plyometric exercise for building explosiveness and increasing endurance. Many well-conditioned athletes will tire after performing 12 to 15 burpees in a row. Stand up straight with your feet shoulder-width apart. Drop to your hands and thrust your legs back so you are in a pushup position. Bring your legs back up to your chest then stand up and jump as high as you can. Repeat as many times as you can.
Sprinting
Sprinting is a great way to develop explosive speed. It also burns fat and builds muscle faster than jogging. The key to getting the most out of sprinting is intervals. Run as fast as you can for 30 seconds without slowing down or stopping, then walk for 30 seconds and repeat. Continue to do this for eight to 10 repetitions.
Clapping Pushups
Clapping pushups are an old fashioned exercise that are still just as effective as any modern, upper body workout. They work your chest and arms in all the same ways as a normal pushup, but adding a clap in between reps adds a plyometric benefit, as well. Spread your hands shoulder-width apart and perform a regular pushup. On your way back up, quickly push your hands off the ground and clap them before they touch the ground again.
Circuit Training
You can really increase your endurance by performing all of the exercises above in a circuit routine. It's simple: Just do as many reps of each exercise as you can, moving from one to the next with little to no rest. Each time you complete one circuit, rest for 30 seconds then start again. Try to do three to five circuits.
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