Burpee tuck jump
The burpee tuck jump is an advanced, high-intensity exercise that adds a vertical jump to the traditional burpee exercise. This exercise is perfect for those looking to add some intensity to their fat-loss program or increase their overall athleticism.
The burpee tuck jump starts with a traditional burpee. Begin in a standing position with your feet hip-width apart. Squat down and place your hands on the floor, then jump your feet back and land in a plank position. From there, you will perform a standard pushup and then jump your feet back up to your hands.
Once youre back in the standing position, youll begin the tuck jump. Jump up as high as you can and tuck your knees up towards your chest. As you land, aim to land softly and immediately lower back into a squat position. Repeat the burpee and tuck jump sequence as desired.
The burpee tuck jump is an excellent exercise to add to any fat-loss program or workout that emphasizes athleticism. It will help you to build strength, power, and coordination, while also developing your capacity for explosive movements. It can be performed for reps or for time, making it an incredibly versatile exercise.
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The burpee tuck jump is an excellent exercise to help build strength, power, and coordination in the lower and upper body.
- It requires core and lower-back strength to keep a neutral spine on the push-up and tuck jump.
- This exercise develops your capacity for explosive movements and increases your athleticism.
- It provides a cardiovascular challenge while also building endurance, balance, and coordination.
- The burpee tuck jump can be performed for reps or for time, making it an incredibly versatile exercise.
- It requires no equipment and is perfect for those looking to add some intensity to their fat-loss program.
Step by Step Instructions For Burpee tuck jump
- Begin standing with your feet hip-width apart. This will be your starting position.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. From this position, press up like you’re doing a push-up, extending your arms and bringing your hips off the ground.
- Jump your feet under your hips into a squat position, then immediately explode upward, driving your knees towards your chest.
- Jump as high as you can, raising your knees up, and then ensure a good landing by extending your legs and absorbing the impact by bending your knees.
- Repeat for the recommended number of repetitions.
Warm Up Tips
- Start with a dynamic warm-up to get your muscles warm and ready for the exercise.
- Perform some jogging in place or jumping jacks to get your heart rate up.
- Do some bodyweight squats to activate your leg muscles.
- Perform some push-ups or chest stretches to warm up your upper body.
- Do some high knees or butt kicks to increase your range of motion and warm up your legs.
- Perform some jumping lunges or stationary lunges to warm up your lower body.
- Finish with some jumping exercises, such as jump rope or jumping jacks, to further warm up your muscles and increase your heart rate.
Burpee tuck jump Safety Tips
- Warm up properly before attempting the burpee tuck jump to prevent injury.
- Ensure you have enough space to perform the exercise safely, with no obstacles or hazards nearby.
- Maintain proper form throughout the exercise, keeping your core engaged and back straight.
- Start with a modified version of the burpee tuck jump if you’re a beginner, gradually increasing the intensity as you become more comfortable and stronger.
- Listen to your body and take breaks as needed. Don’t push yourself too hard or beyond your limits.
- Land softly and absorb the impact by bending your knees when landing from the tuck jump to prevent strain on your joints.
- Focus on controlled movements and avoid rushing through the exercise to maintain balance and stability.
- If you have any pre-existing medical conditions or injuries, consult with a healthcare professional before attempting the burpee tuck jump.
- Stay hydrated and take regular breaks to rest and recover during your workout.
- Always cool down properly after completing the exercise to prevent muscle soreness and promote recovery.
Incorporating Into Other Workouts
One way to incorporate the burpee tuck jump into workouts is to include it as a high-intensity interval training (HIIT) exercise. Here's an example of how it can be incorporated into a HIIT workout:
1. Warm up: Start with a few minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and loosen up your muscles.
2. Circuit 1: Perform each exercise for 30 seconds, with a 10-second rest in between. Repeat the circuit 3 times.
- Burpee tuck jump
- Squats
- Push-ups
- Mountain climbers
3. Circuit 2: Perform each exercise for 30 seconds, with a 10-second rest in between. Repeat the circuit 3 times.
- Burpee tuck jump
- Lunges
- Plank
- High knees
4. Circuit 3: Perform each exercise for 30 seconds, with a 10-second rest in between. Repeat the circuit 3 times.
- Burpee tuck jump
- Russian twists
- Tricep dips
- Bicycle crunches
5. Cool down: End the workout with a few minutes of light stretching to help your muscles recover and prevent soreness.
By incorporating the burpee tuck jump into a HIIT workout, you can benefit from its ability to build muscular endurance and strength, improve explosiveness and power, and provide a cardiovascular challenge. It also helps to develop core and