Burpee box jump

The burpee box jump is an explosive bodyweight exercise that combines a burpee with a leap onto a box or step. First, you perform a traditional burpee, and then instead of jumping into the air, you jump onto a box. This makes you focus on power generation in the jump, making each rep more challenging. Burpee box jumps are often performed for high reps as part of metabolic conditioning circuits or workouts.

Benefits

  1. Taxes the upper and lower body simultaneously
  2. Serious cardiovascular training and calorie burn
  3. Can be performed with a bench, box, or any stable elevated surface
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Burpee box jump Images

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Burpee box jump Instructions

Burpee box jump muscle diagram
  1. Place a box or platform approximately an arm’s length away. Stand facing the box with your legs shoulder-width apart. This will be your starting position.
  2. Place your hands on the floor and quickly kick your legs back so you end up with your stomach and thighs on the floor and elbows bent.
  3. From this position, press up like you're doing a push-up, and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.
  4. As you jump, jump forward so that you land on the box in front of you. This is one repetition.
  5. Quickly but gently step down from the box and repeat for recommended number of repetitions.

Alternative Exercises for Burpee box jump

Burpee tuck jump thumbnail image Burpee tuck jump thumbnail image

Burpee tuck jump

Muscle Targeted: Quadriceps
Equipment Type: Body Only
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