The burpee box jump is an intense bodyweight training exercise that combines a burpee with a powerful jump onto a box or step. To perform the exercise, you start in a standing position and then drop into a crouch position, with your hands on the floor. Then, you kick your feet back into a push-up position before hopping back to the crouch position and jumping onto the box. This forces you to generate maximum power in the jump, making each rep more difficult than the last. Burpee box jumps are often used in metabolic conditioning circuits or workouts to build strength and endurance. The exercise can help to improve agility, coordination, and balance. It also helps to build explosive power, which can be beneficial for athletes or anyone who wants to maximize their physical performance.
One way to incorporate the burpee box jump into workouts is by including it in a circuit or interval training routine. Here's an example of how it can be done:
1. Warm up with some light cardio exercises like jogging or jumping jacks for 5-10 minutes.
2. Perform a set of burpee box jumps, aiming for a specific number of repetitions (e.g. 10-15 reps).
3. Take a short rest period of about 30-60 seconds.
4. Move on to the next exercise in the circuit, such as push-ups or squats.
5. Complete a set of the next exercise, again aiming for a specific number of repetitions.
6. Repeat steps 3-5 for a total of 3-5 rounds, depending on your fitness level and goals.
7. Cool down with some stretching exercises to help with muscle recovery.
By incorporating the burpee box jump into a circuit or interval training routine, you can reap the benefits of serious cardiovascular training and calorie burn. This exercise will tax both your upper and lower body simultaneously, providing a full-body workout. Additionally, the explosive power required for the jump will improve your agility, coordination, and balance. Whether you are an intermediate or advanced exerciser, the burpee box jump can be a challenging addition to your workouts.