What is Burpee with jump?
The Burpee with jump is a full-body calisthenics move that combines a push-up, squat and explosive jump, primarily targeting the core, quadriceps, glutes and triceps. Difficulty: Easy. It's a cardio-focused exercise that builds conditioning, coordination and power with tight core and controlled landings.
How to Do Burpee with jump
- Start in plank: Begin in a high push-up plank with posterior pelvic tilt, core braced and shoulders stacked over wrists; keep hips level and avoid sagging.
- Drive hands and tuck: Explosively drive hands into the floor, jump feet toward hands while lifting chest and bringing knees to chest; use arms to assist the motion.
- Sit into squat: Land softly on the balls of your feet and descend into the bottom of a squat with chest up and weight distributed through the heels.
- Explode into jump: Drive through the heels and extend hips, knees and ankles to jump vertically, swinging arms overhead for momentum and added height.
- Land with control: Land on the balls of your feet, absorb impact with bent knees and hips, keeping chest up and a neutral spine to protect joints.
- Reset and repeat: Return feet to plank position smoothly, maintain core tension and spinal alignment, then repeat. Reduce range or step back for a safer regression.
Muscle Groups
Triceps, Core, Quadriceps, Hamstring, Glutes
Description
Start in the top of a Push Up position, PPT (tuck the tailbone, core engaged)Drive your hands into the floor, jump and bring your knees to your chest as you lift your hands, landing in the bottom of a squat. Drive upward explosively from the squat, and transition into a jump. Land with soft knees on the balls of your feet, then squat back down. Return to the top of the push up & stay tight not letting the hips sag.
Repeat for repetitions
Movement Group
Cardio
Required Equipment
None (bodyweight only)
Frequently Asked Questions
What are the benefits of burpee with jump?
Burpee with jump improves cardiovascular fitness, full-body strength and explosive power while engaging core, quads, glutes and triceps. It boosts conditioning, calorie burn and functional movement, useful for HIIT, circuits and general endurance.
What are common mistakes to avoid when doing burpee with jump?
Common mistakes include letting the hips sag in plank, landing stiffly with locked knees, skipping the push-up, and rounding the chest. These raise injury risk and reduce effectiveness; focus on core bracing, controlled landings and full range of motion.
How can I progress or modify the burpee with jump?
To regress, step back into plank instead of jumping, skip the push-up or reduce jump height. To progress, add a tuck jump, weighted vest, increase reps/tempo, or combine with a box jump for greater power development.