Burpee Long Jump

Exercise / Cardio

Overview

The Burpee Long Jump is an advanced, full-body plyometric conditioning exercise that combines the explosive power of a burpee with the athleticism of a broad jump. It challenges the entire body—building muscular endurance, cardiovascular stamina, and explosive power simultaneously. This movement is often used in high-intensity interval training (HIIT), CrossFit workouts, athletic conditioning, and military-style workouts.

How to Perform the Burpee Long Jump

Starting Position:
- Stand tall with feet shoulder-width apart.
- Keep your core braced and arms relaxed at your sides.
Burpee Phase:
- Drop into a squat position and place your hands on the floor in front of you.
- Jump or step your feet back into a high plank position.
- Perform a push-up (optional but common in this variation).
Return to Squat:
- Jump or step your feet forward so they land just outside your hands.
- Keep your chest lifted as you prepare to jump.
Long Jump Phase:
- Swing your arms backward, then explosively jump forward as far as possible.
- Land softly with knees bent and weight distributed evenly.
Reset:
- Turn around or walk backward to your starting point.
- Repeat for the desired number of reps or distance.

Tips for Proper Form

Land quietly with bent knees to protect your joints.
Keep your core tight during the push-up and jump phases.
Use your arms for momentum in the long jump.
Focus on quality jumps, not just distance.

Common Mistakes to Avoid

Collapsing the lower back during the plank/push-up.
Landing stiff-legged, which increases injury risk.
Rushing through the burpee phase without control.
Letting the knees cave inward on the long jump landing.

Benefits of Burpee Long Jump

Explosive Lower-Body Power: The long jump component activates fast-twitch muscle fibers in the glutes, quads, and hamstrings, improving sprinting, leaping, and athletic performance.
Full-Body Strength Development: Combining a burpee with a push-up and jump engages the chest, shoulders, triceps, core, and lower body, creating a total-body strengthening effect.
Cardiovascular Endurance: The constant transition between plank, squat, and jump elevates the heart rate, improving conditioning and VO₂ max.
Functional Athleticism: Mimics real-life movement patterns involving squatting, pushing, and jumping, making it a staple for athletes who need agility and explosiveness.
High Calorie Expenditure: Because it recruits multiple large muscle groups simultaneously, it’s highly effective for fat loss and metabolic conditioning.
Improved Coordination and Mobility: The multi-step sequence challenges timing, balance, and joint mobility in the hips, knees, and ankles.

How to Incorporate Into Your Routine

Beginners: Perform standard burpees first; once proficient, add the long jump.
Power Training: 3–4 sets of 6–8 controlled reps (focus on explosive jumps).
Functional Training: Include in obstacle-course prep or athletic drills.
Circuit Training: Combine with push-ups, lunges, and sprints for conditioning.
General Fitness: 2–3 sets of 30–45 seconds for endurance.
Mobility: Use as a dynamic warm-up drill (fewer reps, focus on control).

Burpee Long Jump: Muscles Worked

Quadriceps

Gluteus Maximus

Pectoralis Major

Calves

Triceps Brachii

Rectus Abdominis

Hamstring

Obliques

Anterior Deltoid

Hip Flexors

Trapezius

Biceps Brachii

Is the push-up mandatory in a Burpee Long Jump?

No, the push-up is optional. Including it makes the exercise more challenging and upper-body focused, while skipping it emphasizes conditioning and lower-body power.

How far should I jump in the long jump portion?

Focus on safe, controlled landings rather than maximum distance. Over time, your explosive strength will naturally increase your jump length.

Can beginners perform this exercise?

It’s best suited for intermediate to advanced trainees. Beginners should first master squats, push-ups, and standard burpees before progressing.

How many calories does a Burpee Long Jump burn?

Depending on body weight and intensity, it can burn 10–15 calories per minute, making it an effective fat-burning tool when done in intervals.

Is the Burpee Long Jump safe for the knees?

Yes, if performed with proper landing mechanics—knees bent, hips back, and feet shoulder-width apart. Those with existing knee issues should opt for standard burpees or reduce jump distance.

Can I replace regular cardio with this exercise?

Burpee Long Jumps provide intense conditioning but should supplement, not fully replace, steady-state cardio for well-rounded fitness.

← Back to exercise list