I’ve been coaching athletes for years, and I’ll tell you straight, the burpee broad jump is one of the toughest moves out there. It looks simple on video. A burpee, then a jump forward. Easy, right? Try it for a minute without stopping and see how your legs feel. That’s when you find out if your body and lungs are actually friends.
This move burns everything, your legs, arms, chest, lungs. But that’s also why it works. It builds raw power and endurance in one go. It’s not a “show-off” exercise; it’s a test of grit and rhythm.
Why the Burpee Broad Jump Is Different
People love burpees. Or at least, they love to hate them. But when you add a broad jump to it, the game changes. You go from basic cardio to a full explosive power exercise.
The movement combines two hard skills, the push-up burpee for total-body strength, and the forward jump for power. It works muscles that most cardio workouts skip.
Here’s the big picture:
- It builds lower body strength and power.
- It hits your heart rate fast.
- It challenges coordination.
- It works even without equipment.
So yeah, the burpee broad jump benefits go far beyond burning calories. You’re training to move with intent, fast, controlled, and explosive.
How to Do Burpee Broad Jumps (Step-by-Step)
I’ve taught this move to dozens of clients. The biggest mistake they make is rushing. First, take it easy. Get the beat down before you go all out.
Here’s how to do it right:
- Start standing, feet shoulder-width apart.
- Drop into a squat and place your hands on the ground.
- Kick your feet back into a plank position.
- Do one push-up (optional for beginners).
- Hop your feet back under you into a squat.
- Explosively jump forward as far as you can.
- Land softly with knees bent.
- Turn around and repeat.
That’s one rep. Repeat for 30 seconds if you’re new. A minute if you’re advanced.
Muscles Worked During the Burpee Broad Jump
This move hits nearly every muscle you’ve got. But the main ones:
| Muscle Group | Role During Movement |
|---|---|
| Legs (quads, hamstrings, glutes) | Drive power in the jump |
| Core (abs, lower back) | Stabilize during jump and landing |
| Chest & Shoulders | Handle the push-up and burpee phase |
| Arms & Triceps | Support body weight in plank |
| Calves | Absorb landing impact and push off floor |
These are the burpee broad jump muscles worked, all firing together. That’s why it’s exhausting. You’re basically doing a bodyweight sprint that never stops moving.
Technique and Form Tips
Most people can do a burpee. Fewer can do a clean burpee broad jump technique. The form makes or breaks it.
Here are my go-to burpee broad jump form tips I give to athletes:
- Land softly. No loud slaps on the floor.
- Keep your knees behind your toes on landing.
- Don’t let your hips sag in the push-up.
- Use your arms for momentum in the jump.
- Keep your back straight during the squat phase.
Even one bad rep can throw off your rhythm. Once you lose control, you start wasting energy.
Micro tip:
If your lower back hurts, you’re overextending in the plank. Keep your core tight.
Burpee Broad Jump Workout Ideas
Here’s a simple way to add this move into your training.
HIIT Workout with Burpees (10 Minutes Total)
| Time | Exercise | Focus |
|---|---|---|
| 0 to 1 min | Burpee Broad Jumps | Explosive Power |
| 1 to 2 min | Rest or Walk | Recovery |
| 2 to 3 min | Jump Squats | Leg Power |
| 3 to 4 min | Rest | |
| 4 to 5 min | Push-Ups | Upper Strength |
| 5 to 6 min | Burpee Broad Jumps | Endurance |
| 6 to 8 min | Plank Jacks | Core Control |
| 8 to 9 min | Rest | |
| 9 to 10 min | Burpee Broad Jumps | Finisher |
This mix keeps your heart rate spiking while training cardio and strength combo exercises.
For Beginners and Advanced Athletes
The burpee broad jump for beginners should focus on control. Skip the push-up if needed. Jump shorter distances and aim for clean landings.
If you’re advanced, make it harder:
- Add a push-up each time.
- Do a double jump forward.
- Add a weight vest (carefully).
That’s how you scale the burpee broad jump for athletes.
Burpee Broad Jump vs Regular Burpee
Let’s settle this, the burpee broad jump vs regular burpee debate.
| Move | Focus | Difficulty | Benefit |
|---|---|---|---|
| Regular Burpee | Cardio endurance | Moderate | Faster tempo |
| Burpee Broad Jump | Power + strength | High | Builds explosiveness |
| Push-Up Burpee | Strength endurance | Moderate | Works chest more |
If you want fat burn and speed, go with regular burpees. If you want to train like an athlete, power, reaction, coordination, the broad jump version wins.
Tracking Progress: The Distance Test
There’s a simple way to measure progress, the burpee broad jump distance test. Mark your starting point and measure how far you jump.
Over time, try to increase that distance while keeping form clean. You’ll know your power’s improving when your jumps feel smoother, not just longer.
Variations to Keep It Fresh
You’ll get bored doing the same version daily. Mix it up. Here are some solid burpee broad jump variations I use with clients:
- Reverse Burpee Broad Jump: Jump backward instead of forward.
- Lateral Burpee Jump: Move side to side.
- Burpee Box Jump: Land on a box for extra height.
- Burpee to Sprint: Jump forward, then sprint back.
These keep your muscles guessing and help with jump training for speed and agility.
Common Mistakes to Avoid
I see this all the time. People rush through it, lose control, or forget to breathe. These are common burpee broad jump mistakes:
- Landing with stiff knees.
- Letting hips drop in the plank.
- Jumping without using arms.
- Going too far too soon.
- Skipping warm-up.
Fixing these small errors can double your performance and cut injury risk.
Building a Training Plan
Here’s a weekly burpee broad jump training plan you can follow. It’s simple and progressive.
| Day | Focus | Notes |
|---|---|---|
| Mon | Technique | 5×8 slow, clean reps |
| Tue | Power | 4×30-sec max effort |
| Wed | Recovery | Light jog or mobility |
| Thu | Endurance | 6×45-sec intervals |
| Fri | Plyometric Mix | Add jumps + sprints |
| Sat | HIIT Circuit | Use full workout above |
| Sun | Rest | Stretch and recover |
This plan builds power and endurance training together. Don’t skip recovery. That’s when your body adapts.
Burpee Broad Jump Challenge Results
After a few weeks of this, expect big changes. Better lung capacity, sharper jumps and more stable landings. When I ran a 30-day version of this challenge with my athletes, most improved their forward jump by 8 to12 inches. But the biggest change? Endurance.
They didn’t gas out halfway through their workouts anymore. Those are the real burpee broad jump challenge results, more than numbers. It’s control, consistency, and confidence.
Where It Fits in Plyometric Workouts
If you like jump training, this move fits right into your plyometric workout ideas. It teaches you to move your body fast and safely. Pair it with:
- Jump squats
- Lunge jumps
- Bounding drills
These help your nervous system fire faster, improving reaction time and strength. That’s why every serious athlete includes plyometrics somewhere, it sharpens performance across every sport.
Micro tip:
Film yourself doing 3 to 5 reps. You’ll catch form errors faster than any mirror can.
Why It’s Worth It
At first, it’ll feel like punishment. You’ll question why anyone does it for fun. But over time, the motion clicks. You start jumping further. You land smoother. Your push-ups feel easier.
The burpee broad jump doesn’t just test your fitness. It builds your mental edge too. You learn control through chaos. And maybe that’s the point.
FAQs
1. What muscles do burpee broad jumps work?
This move works out the whole body and makes you stronger and more powerful. It works the legs, hips, chest, arms, core, and back.
2. How do I improve my burpee broad jump distance?
Improve your landing form, leg strength, and core stability. Add squats and box jumps into your routine.
3. Is the burpee broad jump good for beginners?
Yes, but take it easy at first. As soon as you feel like you can handle each rep, skip the push-up or shorten your jump.
4. How often should I do burpee broad jumps?
Two to three times per week is enough. More than that can make your legs and joints work too hard.
5. What’s better, burpee broad jumps or regular burpees?
Both are wonderful. Burpees help with cardiac endurance, and broad leaps help with strength and explosiveness.
I’m Michael Green, bringing you player profiles, in-depth match analysis, key stats and records, tactical breakdowns, and the top plays that define every game.
