Burpee Box Jump Guide: How to Master Burpee Box Jumps

A burpee box jump is an advanced bodyweight exercise that combines the movement patterns of a burpee and a box jump. Perform burpee box jumps by standing in front of a plyometric box. Kick your legs back and get into a plank position. After standing once again, make a vertical jump to the top of the box. Step off the box and repeat the movement for the desired amount of repetitions.

With proper form, burpee box jumps can add cardio into your strength workout routine and prepare you for other total-body exercises like the pull-up, lunge, double-under, power snatch, and deadlift.

For burpee box jumps, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand in front of a box with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Keep your arms long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
3. 3. While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor. Place your hands on the ground slightly wider than shoulder-width apart. While keeping your hands in contact with the ground, jump your feet back so you’re in a push-up position.
4. 4. While maintaining proper alignment, jump your feet toward your hands and bring yourself into a bottom squat position.
5. 5. Begin your upward movement by explosively pushing through the ground to jump onto the box. As you begin to straighten your legs, simultaneously swing your arms forward.
6. 6. Land softly on the balls of your feet, allowing your hips and knees to bend to absorb force. Your chest should be over your knees and your knees should track over your toes. Your landing posture should be the same as your jumping posture—in a quarter squat with your chest over your knees.
7. 7. Stand tall, step off the box, and repeat for your desired number of repetitions.

Although they are similar in many ways, the burpee box jump and the burpee differ in a few key ways.

• Movement pattern: The main difference between these two exercises is that the burpee box jump adds an additional movement pattern to the burpee—including a higher jump forward than the standard burpee.
• Difficulty level: By adding a box jump movement to the burpee exercise, burpee box jumps put even more emphasis on your glutes, hamstrings, quadriceps, and calves than a basic burpee.
• Variations: Some variations of the standard burpee include the pistol burpee, the star jump burpee, and the renegade row burpee. In contrast, you can vary your burpee box jumps by incorporating a weightlifting element with a pair of dumbbells or a kettlebell swing movement. Try the burpee box jump-over by stepping off the opposite side of the box on each repetition. If you’re having trouble performing burpee box jumps, start with an easier variation like the burpee step-up or the burpee box step-over.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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