Burpee Jump Box

Combine a full-body burpee with an explosive box jump for a high-intensity plyometric workout. Develop power, agility, and cardiovascular fitness.

AdvancedPlyometrics Body weight

Movement: Compound
Force: Push
Per set: 45s
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Burpee Jump Box

Compound

Jump Box Over

Plyometrics · Body weight

Intermediate

Compound

Jump Box

Plyometrics · Body weight

Intermediate

Compound

1 to 2 Jump Box

Plyometrics · Body weight

Intermediate

Compound

2 to 1 Jump Box

Plyometrics · Body weight

Intermediate

Description

A high-intensity exercise where the person begins in a standing position, moves into a squat position with hands on the ground, kicks their feet back while keeping the arms extended and then returns to the squat position in one quick motion, jumps onto a box, and then jumps back down.

Save Burpee Jump Box to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Burpee Jump Box

01
Setup
Position a sturdy plyometric box directly in front of you. Stand upright facing the box with your feet shoulder-width apart.
02
Setup
Lower into a squat, placing your hands on the floor just outside your feet, fingers pointing forward.
03
Explosively kick your feet back into a plank position, keeping your core tight and body in a straight line from head to heels.
04
Immediately reverse the motion by rapidly pulling your feet back into the squat position, ready to jump.
05
Drive through your heels, extending your hips and knees to jump powerfully onto the box, landing softly with both feet in a slight squat.
06
Step or jump back down to the starting position with control, maintaining balance, and immediately prepare for the next repetition.

Tips

Focus on soft landings: Absorb the impact by bending your knees and hips when landing both on and off the box to protect your joints.
Maintain core tension: Keep your abdominal muscles braced throughout the entire movement to stabilize your spine and transfer power efficiently.
Breathe rhythmically: Exhale forcefully as you jump onto the box and again as you return to standing, inhaling during the transitions.
Use your arms for momentum: Swing your arms powerfully upwards as you jump onto the box to generate additional height and momentum.

Common mistakes

Rounding the back during the plank or burpee portion can strain the spine; maintain a straight line from head to heels by engaging your core.
Landing stiff-legged on the box increases joint impact; always land softly with bent knees and hips to absorb the force.
Rushing the movement without control, especially when jumping down, can lead to instability and injury; prioritize controlled movements over speed until form is perfected.

In the Ellim app, Burpee Jump Box unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train burpee jump box?

Get Ellim — Free

Questions

Is Burpee Jump Box good for beginners?

Burpee Jump Box is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Burpee Jump Box?

You need Body weight to perform Burpee Jump Box. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Burpee Jump Box?

Focus on soft landings: Absorb the impact by bending your knees and hips when landing both on and off the box to protect your joints. Maintain core tension: Keep your abdominal muscles braced throughout the entire movement to stabilize your spine and transfer power efficiently. Breathe rhythmically: Exhale forcefully as you jump onto the box and again as you return to standing, inhaling during the transitions. Use your arms for momentum: Swing your arms powerfully upwards as you jump onto the box to generate additional height and momentum.

What are common mistakes when doing Burpee Jump Box?

Rounding the back during the plank or burpee portion can strain the spine; maintain a straight line from head to heels by engaging your core. Landing stiff-legged on the box increases joint impact; always land softly with bent knees and hips to absorb the force. Rushing the movement without control, especially when jumping down, can lead to instability and injury; prioritize controlled movements over speed until form is perfected.