How To Do Burpee Broad Jump

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Simply defined, it's a burpee variation that substitutes a forward jump for the upwards hop at the conclusion. This minor adjustment has a significant impact on the muscles that are worked during the exercise, which we'll discuss later in the muscles worked section. This exercise is frequently found in a CrossFit facility since it is a good test of lower body explosiveness.

How To Do Burpee Broad Jump

How to do a broad jump burpee

Tips on how to do a broad jump burpee

Begin by separating your feet shoulder-width apart.

Bend your knees and hinge your hips so that your hands are shoulder-width apart and a few inches in front of your feet on the floor.

Kick both of your feet back to get into a plank posture (you don't have to hold the plank; just move through it as rapidly as you can).

Keep your elbows tucked to your torso as you lower your chest to the floor.

Push your torso upwards, back into the plank position, then hop your feet forward to just behind your hands once your chest meets the floor.

Jump forward with both feet at the same moment from this crouched position, landing with them shoulder-width apart once more. If you're doing CrossFit, make sure to swing your arms forward as you jump to cover extra territory.

Workout including burpees and broad jumps

Because of variances in cardiovascular aptitude, there is a wide range of what this exercise can be regarded a decent workout. It's best used as part of a Hiit (high-intensity interval training) routine.

  • Novice: 10 sets of 20 seconds of BBJ followed by 40 seconds of rest.
  • Intermediate: 10 sets of 30 seconds of BBJ followed by 30 seconds of rest.
  • Adept: 10 sets of 40 seconds of BBJ, 20 seconds rest

Benefits of Burpee Broad Jump

Improve your lower body's explosiveness.

Broad jumps are excellent for becoming explosive, or covering the same amount of ground in less time. Power in the quads, calves, and glutes will be developed by doing this activity.

Excellent for improving cardiovascular fitness and metabolism.

This is a full-body exercise that includes a period of rest for both the upper and lower bodies. We relax our legs while we're prone, and we rest our upper body when we're jumping. This means that the lactic acid build-up is less than it would be if we were simply jumping.

This means we can put more strain on our cardiovascular system. Additionally, this form of rigorous cardiovascular activity boosts our metabolism for several days, allowing us to burn more calories and fat.

Drawbacks of the broad jump burpee

With this workout, we won't be able to acquire substantial leg strength.

This exercise is fantastic if you want to be quick off the mark or drop some weight.

However, we must stress our legs with weight to build leg strength, which we cannot do successfully with the burpee broad jump. Low-rep squats, deadlifts, and lunges are good options for increasing strength.

The Gluteus Maximus was worked during burpee broad jumps.

A calf is a type of animal that (gastrocnemius)

As you can see by the movement of your ankle and foot, the calf muscle serves a variety of purposes.

The ability to draw our heel higher, towards our knee joint, and push the ball of our feet downwards is the function we're interested in in this movement. This movement is performed every time we jump, which is why the calf is so important in this workout.

When our femur (upper leg bone) is shifted back from in front of us, our glutes are implicated. By letting us to push our hips forward from a hinged position, they help us move forward quickly.

During the jumping and standing actions of the burpee broad jump, the glutes and quads are heavily exercised.


The quadriceps muscles aid in knee joint expansion. This action is performed when we kick our legs back into a plank, when we jump our feet forward to rise up from a plank, when we stand up, and when we perform the broad jump forward.

As a result, expect a big burn in this muscle!

Supporting muscle: Gluteus Minimus & Medius (lateral hip).

These muscles aid in movement stabilization. The goal is to keep the femur in the proper position while also rotating it externally as needed.

Adductors—Muscles that support the body.

The adductors are a pair of muscles on the inner of the thigh that help to draw the leg inward toward the body's midline. They are particularly active at the bottom of any squatting or lunging exercise, and they provide a lot of strength and support to the lower body during most lower-body movements.

The adductors come in handy for all types of squatting and lunging. They will be working to keep everything going smoothly during this movement by providing a lot of support to the legs and hips.

Alternatives to the Burpee wide jump

Box jumps (burpees)

Try the burpee box jump if you want to get the same advantages as the BBJ without bouncing all over the gym. We're working on the same muscles and can stay just where we are. We can also make the box bigger for a more difficult challenge.

Squat press with dumbbells

This exercise is ideal for a lower and upper body workout that includes a period of rest.

Choose a weight with which you can accomplish a higher number of reps if you want to maximize the cardiovascular benefits of this workout.

What is a Burpee with a broad jump?

What Is a Burpee with a Broad Jump? A broad jump burpee, also called a long jump burpee, is a plyometric exercise in which you use your body weight to engage muscle groups all over your body. Begin by standing with your feet shoulder-width apart and performing broad jump burpees.

What are the benefits of broad jumps?

Broad jumps assist us in building strength and power over time. The exercise strengthens the core and trains the upper body while toning the lower body from the calves to the glutes. The move helps us improve our coordination since it engages all of these muscle groups.

In a burpee, how high should you jump?

Take a deep breath. It's tempting to do a half-hearted burpee on the way up when you're weary and in the middle of a tough workout. However, at the top of your burpee, you should always strive to get at least an inch or two of air.

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