Training With Cones: 15-Minute Agility Workout At Home [Burner!]

Training with cones can improve your agility and increase your speed. Amongst other things, cone workouts work the brain as well! Try this 15-minute agility workout with cones and watch the sweat drop! This one is a fun burner!

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In this blog post:

• Training with cones: How does it work?
• Benefits of cone workouts
• What you’ll need
• Agility Cone Workout At Home
• Agility Cone Workout At Home [Video]
• My 4 Week Home Workout Plan For Beginners

Training With Cones: How Does It Work?

Training with cones can be a highly effective addition to your workout routine.

By using cones, you’ll improve your balance and agility, reduce your risk of injury, get better results in less time and boost your metabolism for faster fat loss.

Another major benefit is the improvement in motor skills.

Memorizing the drills and trying to repeat them in a short amount of time makes your brain work just as hard as your body.

After all, your brain is a muscle too, so making it work hard is an absolute plus in this scenario!

These drills require you to move in all three planes of motion-forward/backward, laterally, and rotationally-recruiting multiple muscles, cranking your heart rate and engaging your brain.

According to an article on shape.com, “not only does this equal a high-calorie burn, but it will also fine-tune your body mechanics and control so you move quickly with strength and precision.”

Benefits of Agility Cone Drills

• Enhanced Coordination
• Improved Balance And Stability
• Heightened Motor Skills
• Increased Blood Flow Through Your Entire Body
• Increased Focus
• Aid In Injury Prevention

What You’ll Need

For this agility drill workout, you will need a set of cones such as this:

Or you can just use household objects as I did!

You will also need a timer.

Agility Cone Workout

The Agility Workout Moves:

4 Corners Drill
Right Direction – 15 secs
Left Direction – 15 seconds
Rest for 30 seconds – 1 minute
Repeat x3

3 Corners Drill
Right Direction – 15 secs
Left Direction – 15 seconds
Rest for 30 seconds – 1 minute
Repeat x3

In and Outs Right Direction – 15 secs
Left Direction – 15 seconds
Rest for 30 seconds – 1 minute
Repeat x3

“X” Hop Drill Right And Left Leg
Right Leg: Right Direction – 15 secs
Left Direction – 15 seconds
Rest for 30 seconds – 1 minute
Repeat x3

Left Leg: Right Direction – 15 secs
Left Direction – 15 seconds
Rest for 30 seconds – 1 minute
Repeat x3

Workout Directions

Repeat each drill going both directions, and on both legs where applicable. Repeat each drill for x3 rounds.

How To Do Each Move

4 Corners Drill

1. Set up 4 cones or 4 household objects, forming a square.
2. Set your timer for 15 seconds.
3. Left direction: Start the drill moving from left, to right.
4. Pattern: Run, Shuffle, Back Pedal, Shuffle
5. At the end of the 15-second timer, switch directions, moving from right to left.
6. At the end of the 15-second timer, rest for 30 seconds to 1 minute. This is 1 round. Repeat x3.

3 Corners Drill

1. Set up 3 cones or 3 household objects, forming a triangle.
2. Set your timer for 15 seconds.
3. Left direction: Start the drill moving from left, to right.
4. Pattern: Run, Shuffle, Back Pedal
5. At the end of the 15-second timer, switch directions, moving from right to left.
6. At the end of the 15-second timer, rest for 30 seconds to 1 minute. This is 1 round. Repeat x3.

In and Outs

1. Set up 2 cones or 2 household items.
2. Set your timer for 15 seconds.
3. Start by taking your left leg outside the cone, then take the right leg outside the cone, then bring the left leg back in, followed by your right leg. Continue as fast as you can.
4. At the end of the 15-second timer, switch directions, starting with your right leg.
5. At the end of the 15-second timer, rest for 30 seconds to 1 minute. This is 1 round. Repeat x3.

“X” Hop Drill Right And Left Leg

1. Set up 5 cones or 5 household items, by creating a square with 1 cone in the middle. An “X” shape should be formed in the middle.
2. Set your timer for 15 seconds.
3. Hop on one leg, moving from left to right in a diamond or “X” pattern.
4. At the end of the 15-second timer, switch directions.
5. Change legs, hopping on your left leg for 15 seconds.
6. Switch direction for 15 seconds.
7. At the end of the 15-second timer, rest for 30 seconds to 1 minute. This is 1 round. Repeat x3.

Thanks for reading, fit babe!

If you enjoyed this post, check these ones out!

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