The Best Ninja Workouts

Ninja workouts typically focus on building strength, agility, and endurance to help improve performance in activities such as obstacle courses, parkour, and martial arts.

Here are a few examples of Ninja workouts:

Plyometric Training

Plyometric training involves explosive, jumping movements that improve power and speed. Here are some examples of plyometric exercises:

Box jumps: Stand in front of a sturdy box or platform that is at a comfortable height. Squat down, swing your arms, and jump up onto the box, landing with both feet. Step down and repeat for multiple repetitions.
Jump squats: Start in a squat position with your feet shoulder-width apart. Explosively jump up, extending your legs and arms, and then land softly back in the squat position. Repeat for multiple repetitions.
Depth jumps: Stand on a sturdy box or platform that is at a comfortable height. Step off the box, landing with both feet on the ground, and then immediately jump up as high as you can. Repeat for multiple repetitions.
Plyometric push-ups: Start in a push-up position with your hands shoulder-width apart. Lower your body down to the ground and then explosively push up with enough force to lift your hands off the ground. Land softly and repeat for multiple repetitions.
Skater jumps: Start in a lateral lunge position with one foot behind the other. Jump laterally, pushing off with the back foot and landing on the opposite foot. Repeat on the other side for multiple repetitions.
Jump lunges: Start in a lunge position with your back knee close to the ground. Jump up explosively and switch your legs mid-air, landing in a lunge position on the other side. Repeat for multiple repetitions.

Remember to start with a lower volume and intensity of plyometric training and gradually progress as your strength and fitness improve.

Bodyweight Exercises

Bodyweight exercises are strength training exercises that use your own body weight as resistance.

They are a great way to build strength and improve overall fitness without the need for equipment or gym membership. Here are some examples of bodyweight exercises:

Push-ups: Start in a plank position with your hands shoulder-width apart. Lower your body down to the ground, keeping your elbows close to your body, and then push back up to the starting position. Repeat for multiple repetitions.
Squats: Start with your feet shoulder-width apart. Lower your body down as if you were sitting in a chair, keeping your weight on your heels and your chest up. Stand back up to the starting position and repeat for multiple repetitions.
Lunges: Start with your feet hip-width apart. Step forward with one leg and lower your body down until your front knee is at a 90-degree angle. Push back up to the starting position and repeat with the other leg.
Plank: Start in a push-up position with your forearms on the ground. Keep your body in a straight line from your head to your heels, engaging your core muscles. Hold for a set time or for as long as you can.
Pull-ups: Find a sturdy horizontal bar that you can grip with both hands. Hang from the bar with your palms facing away from you, and then pull your body up until your chin is above the bar. Lower your body back down to the starting position and repeat for multiple repetitions.
Dips: Find a sturdy chair, bench, or parallel bars that you can grip with both hands. Lower your body down until your elbows are at a 90-degree angle, and then push back up to the starting position. Repeat for multiple repetitions.

Remember to start with a lower volume and intensity of bodyweight exercises and gradually progress as your strength and fitness improve.

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) involves alternating periods of high-intensity exercise with periods of rest or lower intensity exercise. Here are some types of HIIT workouts:

Sprint intervals: This involves running or sprinting at maximum effort for a short period of time (e.g., 20-30 seconds) followed by a period of rest or low-intensity exercise (e.g., walking or slow jogging) for a set amount of time (e.g., 30-60 seconds). Repeat for multiple intervals.
Tabata: This is a type of HIIT workout that involves 20 seconds of high-intensity exercise (e.g., burpees, squats, or jump rope) followed by 10 seconds of rest, repeated for eight rounds (total of four minutes).
AMRAP (as many rounds as possible): This involves completing as many rounds as possible of a set of exercises within a specific time frame (e.g., 10 minutes). Examples of exercises can include push-ups, lunges, and sit-ups.
EMOM (every minute on the minute): This involves completing a set of exercises within a minute and then resting for the remaining time until the next minute begins. For example, you might complete 10 push-ups and then rest for the remaining time until the next minute begins.
Mixed modality: This involves combining different types of exercises (e.g., strength training, cardio, and plyometrics) into a single HIIT workout. An example could be performing a circuit of push-ups, jumping jacks, and mountain climbers for 30 seconds each, with a 15-second rest between each exercise, and then repeating the circuit for multiple rounds.

Remember to always warm up properly before any workout, and if you are new to HIIT or have any health concerns, consult a qualified fitness professional before starting a new workout routine.

Balance and Coordination Drills

Balance and coordination drills are exercises that focus on improving balance, stability, and coordination.

These drills are important for developing skills needed for activities such as ninja training, parkour, and martial arts. Here are some examples of balance and coordination drills:

Single-leg balance: Stand on one foot with your knee slightly bent and your core engaged. Hold the position for a set amount of time (e.g., 30 seconds) and then switch to the other leg. To increase the difficulty, close your eyes or perform the exercise on an unstable surface (e.g., a balance board or a foam pad).
Jump and land drills: These drills help improve coordination and proprioception (awareness of body position). Examples include jumping forward and landing on one foot, jumping laterally and landing on one foot, and jumping and twisting in mid-air.
Agility ladder drills: Set up an agility ladder on the ground and perform a series of footwork drills, such as high knees, lateral hops, and quick feet. These drills help improve footwork, coordination, and agility.
Single-leg squat reach: Stand on one foot and squat down, reaching your opposite hand toward your foot. Stand back up to the starting position and repeat for multiple repetitions. This exercise helps improve balance, stability, and flexibility.
Balance beam drills: Set up a narrow balance beam or use a curb, and practice walking along it forwards and backwards, turning, and performing various footwork patterns. This exercise helps improve balance, coordination, and proprioception.

Remember to start with a lower volume and intensity of balance and coordination drills and gradually progress as your skills improve.

Grip Strength Training

Grip strength training exercises are exercises that focus on developing the strength and endurance of the muscles in your hands, wrists, and forearms.

These exercises are important for improving performance in activities such as ninja training, rock climbing, and martial arts. Here are some examples of grip strength training exercises:

Farmer's walks: Hold a heavy weight in each hand (e.g., dumbbells or kettlebells) and walk for a set distance or time. This exercise improves grip strength, wrist stability, and overall body strength.
Towel pull-ups: Drape a towel over a pull-up bar and grip the ends of the towel instead of the bar. Perform pull-ups as you normally would. This exercise challenges your grip strength and forearm muscles more than traditional pull-ups.
Grip trainers or grippers: Use a grip trainer or gripper (a device that you squeeze with your hand) to improve grip strength. Start with a lighter resistance and gradually increase as your grip strength improves.
Hanging variations: Hang from a pull-up bar for a set amount of time or for as long as you can. Variations include hanging from one hand, hanging from your fingertips, and hanging with your feet off the ground. This exercise improves grip strength, grip endurance, and wrist stability.
Plate pinches: Hold a weight plate (e.g., 5 or 10 lbs) with your fingertips and thumb and hold for a set amount of time or for as long as you can. This exercise improves finger and thumb strength and grip endurance.

Remember to start with a lower volume and intensity of grip strength training exercises and gradually progress as your grip strength improves.

Cardiovascular Conditioning

Cardiovascular conditioning exercises are exercises that increase your heart rate and improve the health of your cardiovascular system.

These exercises are important for improving endurance, stamina, and overall health. Here are some examples of cardiovascular conditioning exercises:

Running: This is a high-impact exercise that can be done outdoors or on a treadmill. It is a great way to improve cardiovascular fitness and burn calories.
Cycling: This is a low-impact exercise that can be done outdoors or on a stationary bike. It is a great way to improve cardiovascular fitness and build leg strength.
Rowing: This is a low-impact exercise that can be done on a rowing machine or in a boat. It is a great way to improve cardiovascular fitness and build upper body and core strength.
Jumping rope: This is a high-impact exercise that can be done with a jump rope. It is a great way to improve cardiovascular fitness, coordination, and footwork.
Swimming: This is a low-impact exercise that can be done in a pool or open water. It is a great way to improve cardiovascular fitness and build upper body and core strength.
High-intensity interval training (HIIT): This type of training alternates periods of high-intensity exercise with periods of rest or lower intensity exercise. Examples include sprint intervals, burpees, and mountain climbers.

Remember to always warm up properly before any workout, and if you are new to ninja training or have any health concerns, consult a qualified fitness professional before starting a new workout routine.

What Are Ninja Workouts?