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Take your plyo training up a notch with the box jump burpee

Take your plyo training up a notch with the box jump burpee


Burpees are about to become a lot more challenging today (as if they weren't hard enough already). Try the box jump burpee! You'll get all of the benefits that a regular burpee will give you, but you'll also develop your leg strength and coordination even further with the box jump. You'll burn a few more calories in a shorter amount of time.  PumpUp member @tinytinne demonstrates how to perform the box jump burpee.

How to perform this version of the box jump burpee

Box Jump Burpee gif from the PumpUp Blog

  • Squat, drop down into a plank position. Shoulders should be directly in line with your wrists, neck straight
  • Do a push-up if you can, then jump your feet towards your fore-arms
  • When you jump, see if you can launch your body onto risers


  • Land softly when dismounting from the risers (make as little noise as possible), do a 180-degree jump so that you're facing the risers again
  • Repeat


Start small and adjust the risers according to your fitness level. You don't need to begin with a high box jump if you're not comfortable with them.

Box Jump Burpee - PumpUp Blog

How to perform a box jump without risers

If you don't have access to a gym with step aerobic risers, don't sweat it. There are a few alternatives you can use to help you to perform the box-jump and elevate your heart rate. Just make sure that you use a flat surface that's stable enough to support your body weight.

  • A park bench - Try to find one without a back rest so that you can jump and perform the box jump burpee on each side
  • Stairs - This may require you to travel further forward (rather than vertically) with your jump, but aim for about the second step on a flight of stairs. Jump back gently and perform a burpee.
  • Build your own box - Seriously. If you're willing to get your hands a little dirty, build your own box and make a neat project out of it

Have any cool burpee variations you'd like to show us? Tag your best fitness videos on Instagram with #TeamPumpUp so that we can see it! Let us know if you tried the box jump burpee in the comments below.