If you’ve followed me for a while, you’ve probably noticed something—I jump. A lot. Whether it’s broad jumps, box jumps, tuck jumps, or just random bursts of energy in the middle of a workout, I can’t help myself. Jumping isn’t just fun (though it absolutely is)—it’s also one of the best ways to build explosive power, which translates to nearly every aspect of fitness and athletic performance.
Explosive power is what helps sprinters burst off the starting line, basketball players soar for a dunk, and martial artists deliver lightning-fast kicks. But even if you don’t consider yourself an athlete, training for power can make you stronger, faster, and more resilient in everyday life. It helps you react quickly, move efficiently, and build a body that’s both powerful and injury-resistant. Plus, let’s be honest—nothing feels as badass as flying through the air in a perfectly executed jump.
The best part? You don’t need fancy equipment or hours in the gym to train for power. In just 12 minutes, you can fire up your fast-twitch muscle fibers, improve your coordination, and level up your fitness—all with nothing but your own bodyweight.
Why Explosive Power Matters
Most people focus on endurance, strength, or fat loss—but power is what makes you faster, stronger, and more athletic.
Whether you’re sprinting, jumping, or doing dynamic movements like burpees, developing explosive power helps you move more efficiently and prevents injuries. Plus, it makes workouts more fun!
The Best Explosive Bodyweight Exercises
You don’t need heavy weights to build power. These bodyweight moves will help you generate maximum force quickly, improving your ability to explode off the ground:
- Jump Squats – Builds lower-body power and speed
- Broad Jumps – Enhances forward explosive strength
- Tuck Jumps – Improves coordination and reactivity
- Plyo Push-Ups – Develops upper-body explosiveness
- Skater Jumps – Boosts lateral power and stability
- Pike Jumps — Develops explosive speed and core/shoulder stability
12-Minute Explosive Power Workout
Perform each exercise for 30 seconds, followed by 15 seconds of rest. Repeat the circuit 3 times for a killer 12-minute session.
- Jump Squats
- Broad Jumps
- Plyo Push-Ups
- Tuck Jumps
- Skater Jumps
- Pike Jumps
🔥 Pro Tip: Focus on maximum effort in every rep—quality over quantity.
For more workouts like this, check out the 12 Minute Athlete app.
How to Maximize Your Explosiveness
- Stay fresh: Power workouts are about short bursts of energy, not endurance. Prioritize rest and don’t pace yourself — go all out.
- Engage your core: A strong core helps transfer force efficiently.
- Land soft: Absorb impact with bent knees to protect your joints.
- Use your arms: Swing them explosively for more height and distance.
Explosive power isn’t just for athletes — it’s for anyone who wants to move better, faster, and stronger. Add this workout to your routine 1-2 times a week, and you’ll notice the difference in your HIIT sessions, burpees, and overall fitness.
