Also known as: jumping burpee, burpee jump, jump burpee, plyo burpee, burpees

What is Burpee with jump?

A Burpee with jump is a bodyweight cardio move combining a push-up position, quick knee tuck and explosive vertical jump. It targets triceps, core, quads, hamstrings and glutes. This version is easy-level and builds endurance, power and coordination with focus on safe landings.

How to Do Burpee with jump

  1. Start in plank: Begin in a tight high plank with posterior pelvic tilt, shoulders over wrists, core engaged and legs straight to protect the lower back.
  2. Drive hands & tuck: Press hands into the floor and explosively jump feet toward your chest, bringing knees up while keeping shoulders packed and core braced.
  3. Land into squat: Land softly on the balls of your feet into the bottom of a squat, hips back and knees tracking over toes to absorb impact.
  4. Explode upward: Drive through heels and quads, extend hips and knees into a vertical jump while swinging arms up to generate power and height.
  5. Soft landing reset: Land quietly with bent knees on the balls of your feet, descend into a controlled squat, then return hands to plank position keeping core tight.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of burpee with jump?

Burpee with jump boosts cardiovascular fitness, builds explosive power, and strengthens triceps, core, quads, hamstrings and glutes. It improves endurance and coordination while delivering efficient calorie burn. Use controlled form to maximize benefits and reduce injury risk.

What common mistakes should I avoid with burpee with jump?

Common mistakes include letting the hips sag in plank, collapsing the chest, landing stiff-legged, allowing knees to cave, and rushing reps. These increase injury risk and reduce effectiveness. Prioritize core bracing, neutral spine and soft landings to maintain safe technique.

How can I progress or regress this exercise?

Regress with step-back burpees, no-jump reps, or elevated hands on a bench. Progress by adding a push-up, tuck jump, single-leg variations, higher box jumps, or a light weighted vest. Increase sets or tempo gradually while preserving form and landing control.