Full BodyAthlete Mode
A 40-minute plyometric conditioning session for anyone who wants to move like an athlete rather than just look like one. Box jumps and jumping lunges train landing mechanics and single-leg power, star jumps and burpees drive the heart rate up, and high knees plus jogging keep the engine running between the explosive work.
Athlete Mode at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Category
- Full Body
- Made for
- Everyone
- Price
- Free
6 exercises in Athlete Mode
- 1Box jump4 × 20
- 2Jumping Lunge4 × 20
- 3Star jump4 × 20
- 4 × 12
- 5High knees4 × 12
- 6Jogging4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Athlete Mode
Quality over quantity on every jump: step down from the box, never bounce off it, and stop a set the second your landings get loud. Rest 60 to 90 seconds after the jumping sets — plyometrics train the nervous system, and tired legs teach bad patterns.
Athlete Mode — questions
How long does Athlete Mode take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Athlete Mode?
Bodyweight, plus a bar or bench for a few movements. The session is built around Box jump, Jumping Lunge, Star jump and more, and every exercise comes with a demo video in the GymiaFit app.
Is Athlete Mode suitable for beginners?
Athlete Mode is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Athlete Mode work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Box jump, Jumping Lunge, Star jump.
Is Athlete Mode free?
Yes. Athlete Mode is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Athlete Mode into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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