Burpees and box jumps

Strawberries and cream, love and marriage, bacon and eggs, partnerships we have heard for years.

However I’m going to dare to add burpees and box jumps to the hall of fame.


Now your probably thinking, what an unholy alliance, and why would you take two individual killer exercises, marry them together and call it a good thing. Well, thats easy, its because it is a good thing.

Let me explain.

What is a burpee?

According to wikipedia, the burpee was named in the 1930s after American physiologist Royal H. Burpee, who developed the burpee test. The test was meant to be a quick measure of agility, coordination and strength.

The burpee is a total body exercise used in strength training and as an aerobic exercise.

The basic movement is performed in four steps and known as a “four-count burpee”:

Begin in a standing position.

1. Drop into a squat position with your hands on the ground. (Count 1)

2. Kick your feet back, while keeping your arms extended, then do a push up. (Count 2)

3. Immediately return your feet to the squat position. (Count 3)

4. Jump up from the squat position (Count 4)

What is a box jump?

A box jump is a plyometric exercise that involves jumping onto or jumping off a raised box/platform of varying height in a controlled explosive manor.

The term “plyometrics” was coined by an american athlete named Frederick L. Wilt. Plyometrics, also known as “jump training” or “plyos,” are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

burpee box jumps_2This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner.

1. Begin with standing with your feet shoulder width apart.

2. Squat down a low as possible.

3. Jump extending legs explosively using arms to help propulsion.

4. Land on the box/platform in a controlled manor ending in a squat position.

5. Jump backward from squat position returning to starting point.

Lets put them together

Now we know the two components of a burpee box jump, putting them together will make for a pretty powerful synergy.

Starting with the burpee the last step of the burpee becomes the first step of the box jump, and the last step of the box jump becomes the first step of the burpee.

So Jump on it!

As always, get the all clear from a health professional before undertaking any physical training.

Always be well hydrated prior and during exercise.

If you are beginner, get the aid of a fitness professional or an experienced athlete.

Something to try: 3 sets of 10 burpee box jumps taking 1 minute rest in-between sets.

Select wisely an appropriate height for your box/platform and make sure its stable. Increase the height of the platform/box for a greater challenge.

Because this is an explosive exercise it can cause fatigue very rapidly.

Care needs to be taken with explosive exercises, adding more repetitions does not always make the exercise more effective.

Its better to have fewer quality reps focusing on crisp technique and explosive power, rather than going through the motions lack lustre.

When done properly this exercise will: strip fat, tone muscle, improve your agility, mental focus and cardio vascular output to another level.

Set up your workout

Ladies it will build that booty and shape up those thighs and thats just the start. Fellas this will amongst other things crank up that male furnace of testosterone giving you a new level of performance in and out of the gym.

Its fair to suggest that on its own, this exercise will test most people.

However for those of you looking for the next level or a new challenge in your workout, this can be added to any circuit training program, cardiovascular program and strength training program. It sits right up there in the hall of fame when it comes to a total body exercise.

For more variations of burpee box jump routines, feel to contact me. I use them personally and with my clients.

We can all testify to the results that this exercise brings so add it to your regime today!

Connect with Expert Lovell Richards

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans