Burpee Long Jump

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

1. Starting Position:

   • Stand tall with feet shoulder-width apart.

   • Keep your core braced and arms relaxed at your sides.

2. 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).

3. 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.

4. Long Jump Phase:

   • Swing your arms backward, then explosively jump forward as far as possible.

   • Land softly with knees bent and weight distributed evenly.

5. 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

1. 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.
2. 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.
3. Cardiovascular Endurance: The constant transition between plank, squat, and jump elevates the heart rate, improving conditioning and VO₂ max.
4. Functional Athleticism: Mimics real-life movement patterns involving squatting, pushing, and jumping, making it a staple for athletes who need agility and explosiveness.
5. High Calorie Expenditure: Because it recruits multiple large muscle groups simultaneously, it’s highly effective for fat loss and metabolic conditioning.
6. 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

Frequently Asked Questions