Burpee Box-Jumps 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Burpee Box-Jumps combine a full burpee with an explosive box jump to create a high-intensity, full-body movement that primarily targets the quads while heavily engaging the glutes, hamstrings, calves, hip-flexors, shoulders, abs, and obliques. This exercise begins from a standing position, transitions through a squat and plank during the burpee, and finishes with a powerful jump onto a box, demanding strength, coordination, and cardiovascular endurance. It is performed using only bodyweight, making it efficient for building lower-body power, core stability, and overall athletic conditioning.
How to Perform
Stand with your feet set at shoulder-width and the plyo box directly in front of you, grounding yourself firmly on the mat.
Exhale as you lower your hips and bend your knees, placing your hands on the floor beside your feet while keeping your spine long and aligned.
Inhale and spring both feet back into a fully extended plank, supporting yourself on the balls of your feet with your body forming a straight line from head to heels.
Exhale and hop your feet forward between your hands, returning them to the same shoulder-width stance.
Inhale and rise slightly by pressing through your heels until your thighs come parallel to the ground, keeping your torso angled forward without rounding your back.
Exhale and explode upward toward the box, lifting your knees as you jump to land in a controlled squat on top of it, allowing your joints to absorb the impact softly.
Inhale and step down carefully from the box, returning to your original standing position before beginning the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin only after a proper warm-up that includes light cardio, dynamic mobility work, and activation drills to prepare your joints and muscles.
Avoid attempting this exercise if you’re dealing with knee discomfort, joint problems, or any injury that could worsen with impact.
Aim to land softly during both the box jump and the descent to reduce stress on your joints.
If you’re still learning the movement, choose a lower box height and increase it gradually as your confidence and control improve.
Swing your arms naturally to help maintain balance and generate upward power.
Make sure the box or platform you use is sturdy and has a surface that won’t cause slipping.
How Not to Perform
Do not round or arch your back during the plank or jump phases, as this can strain your spine.
Avoid landing stiff-legged or with locked knees, which increases the risk of joint injuries.
Do not let your feet drift inward or outward excessively when jumping onto the box, which reduces stability and effectiveness.
Avoid rushing through the movement; lack of control can waste energy and decrease muscle engagement.
Do not neglect using your arms for momentum, which can make the jump less efficient.
Avoid jumping onto an unstable or slippery surface, as this can lead to falls or injuries.
Do not skip engaging your core during the plank and jump phases, which reduces stability and focus on the target muscles.
Avoid using excessively high boxes beyond your current ability, which can compromise form and safety.
Do not let your hips sag during the plank or burpee portion, which reduces activation of quads and glutes.
Avoid shallow or incomplete jumps that fail to fully engage the legs and glutes.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
