Plyometric Cardio Game

Here is a genuine attempt to make your cardio slightly more fun and engaging.  Get yourself a deck of cards, keeping Jokers in the deck.  Face cards are worth 10, Jokers 20, everything else should be self explanatory. 

Take 3 cards at a time, and add them up.  For instance King + 8 + Ace = 28.  Do 2 sets of 28 reps of the first exercise listed below.  Add the cards back to the deck, reshuffle, and pull three more.  Do this for all 9 exercises.  Give yourself a 45 second break between sets and a 1 minute break between exercises. 

  • 2 sets of jump squats
  • 2 sets of jumping jacks
  • 2 sets of burpees
  • 2 sets of jump rope (total card number should be seconds you jump rope)
  • 2 sets of mountain climbers
  • 2 sets of side to side foot switches
  • 2 sets of box jumps
  • 2 sets of 20 foot sprints (begin from a runner’s starting position and sprint all out for 15 feet, stop, turn around, and repeat)

4 thoughts on “Plyometric Cardio Game”

    1. This workout can definitely help with your goals. Whether or not you can drop 9% of body fat weight however is really dependent on a lot of things. Your current weight is going to have a lot to do with it. If you’ve got a lot to lose, dropping 9% may not be too difficult once you change your habits.

      If you’re already in decent shape, cutting 9% of your body fat in 6ish weeks could be a bit difficult. Really, you should make a goal to change your physique, not drop X number of pounds.

      In addition to the exercise routine, you’ve also got to make sure your diet is in order – a poor diet can completely ruin even your best efforts in the gym, so make sure you’re setting yourself up to succeed by eating a clean and nutritious diet.

      Hope that helps – any other questions, please ask.


      1. thanks Matt for your response. the reason i want to lose 9% body fat by the end of June is that I’m going into the military this summer and in order for me to go i have to lose this 9% body fat.

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