Burpee Box Jump
The burpee box jump is a high-intensity plyometric movement that combines a classic burpee with a box jump to deliver a full-body strength and conditioning challenge. This explosive movement boosts your strength, cardiovascular endurance, agility, power and coordination.
For intermediate to advanced fitness levels
Requires a sturdy plyo box or platform
Works your upper body, lower body and core
Boosts power and explosiveness
Promotes cardiovascular endurance
Improves agility and coordination
How to perform a burpee box jump
Step 1
Plant both feet on the mat shoulder-width apart with a plyometric box in front of you. This is your starting position.
Step 2
Exhale. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
Step 3
Inhale. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels. This is call the push-up position.
Step 4
Exhale. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
Step 5
Inhale. Push through your heels and extend your legs slightly so that your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
Step 6
Exhale. Propel your body upwards and forwards, drawing your knees into your chest, to land in squat position on top of the box. Ensure that you maintain ‘soft’ knees to prevent injury.
Step 7
Inhale. Step back off the box and return to the starting position. Repeat for the specified number of repetitions.
Expert tips
Make sure you don't skip your warm-up. Prioritise a few minutes of low-intensity cardio, dynamic stretches and muscle activation exercises before getting started.
Avoid this movement if you have any pre-existing injuries or knee and joint issues.
Focus on soft landings, both from the jump and off the box.
If you're new to this movement, start with a low box and gradually increase the height.
Use your arms to counterbalance and generate momentum.
Always use a stable, non-slippery platform.
