Certainly I realize that is a lot for a title! Maybe I should add "Oh, My!" at the end, because that is what you will say with these training types. You will find many of these things in the same training sessions and small group PT. These all fall under athletic conditioning and bootcamp. They are much higher intensity as well as higher energy; definitely not for the beginner getting into exercise for the first time! But if you are healthy with no limits, they are a great way to get toned, strengthen and burn fat all at the same time.
Plyo, a.k.a. Plyometrics refers to any movement that jumps, bounces or rebounds. Some common exercises would be plyo box jumps, hail marys, jumping jax, burpees and speed skaters. These train fast-twitch muscle fibers to fire more readily. They last for a short duration staying within the anaerobic conditioning for fast explosive movement. When set up in patterns with strength in timed segments your body will work in both the aerobic and anaerobic thresholds causing a more efficient fat burn. Athletes use these for higher or longer jumps and faster sprints.
Agility Training refers to the ability to move in multiple directions quickly and accurately. Such exercises would be suicides with yard lines, zig zags through cones, and step patterns through agility ladders. These also use fast-twitch muscle fibers for more explosive movement. Scaled down versions are used in Silver Sneakers and Silver & Fit classes for seniors to keep their alertness and ability to move more efficiently. Football and basketball players use them all the time with the multiple directions they move at random. Agility patterns also burn quite a few calories.
MMA a.k.a. Mixed Martial Art training refers to exercises mixed martial artists use to train for fights, but without the fight. These movements always work the core (torso) using quite a few twisting movements. The require flexibility and coordination. They are a nice addition to a high energy routine. These exercises consume more calories than the average weight workout because almost all the muscles in your body are working at the same time. The more muscle fibers you recruit, the more calories you burn.
Core Conditioning is all the rage in fitness. The power for everything you do comes from your torso. By working all the muscles that make up the core, muscles are leaner, stronger and coordinate together better. Such exercises are the spider, side plank torso twist, inchworms, and bananas. There are classes that usually run 30-45 minutes and get great results. However, you will find many of these incorporated in every training session as a client's ability allows.
If you are an athletic-minded person or just love a good workout challenge, then you will love these training types! Many blessings to you!