Primary
Full Body
Secondary
Quadriceps, Glutes, Chest
Equipment
Box
Difficulty
Advanced
Type
Squat
See how Burpee Box Jump could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The burpee box jump combines the full-body conditioning of the burpee with the explosive power demand of a box jump. Instead of jumping straight up after the burpee, you redirect that energy onto a box, adding height and power requirements that make this exercise exceptionally challenging.
When to use it
Use for advanced metabolic conditioning and power-endurance training.
Who it's for
Advanced athletes proficient in burpees and box jumps seeking high-intensity conditioning.
Position the box close enough that you can transition smoothly from the burpee into the jump. Land softly with your entire foot on the box, not just your toes on the edge. Stand fully upright on the box before stepping down—always step down rather than jump to protect your Achilles and save energy for the next rep.
Browse all full body exercises
Also targets: Quadriceps, Glutes, Chest
Want Ely to consider Burpee Box Jump for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Stand facing a box at appropriate height.
Perform a burpee on the ground.
Instead of jumping straight up, jump onto the box.
Stand fully on top of the box.
Step or jump down and repeat.
Step down instead of jumping to save energy.
Land softly on the box.
Pace yourself for longer sets.
Choose appropriate box height.
Use in conditioning circuits, CrossFit-style workouts, or as a finisher. Lower the box height as you fatigue to maintain safety. This exercise is common in competitive fitness and develops both power-endurance and mental toughness.
Box too high, causing dangerous landings.
Squatting patterns like the Burpee Box Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Clipping edge of box.
Squatting patterns like the Burpee Box Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not standing fully on box.
Cutting the range of motion short on the Burpee Box Jump can reduce the training stimulus for your Quadriceps. Use the largest comfortable range you can control without changing the intended setup.
Jumping down and risking Achilles injury.
Squatting patterns like the Burpee Box Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Advanced athletes proficient in burpees and box jumps seeking high-intensity conditioning.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-8 reps. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Burpee Box Jump could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Burpee Box Jump
The Burpee Box Jump primarily targets the Quadriceps, Chest, making it an effective exercise for full-body development. Secondary muscles worked during the Burpee Box Jump include Glutes, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core, Calves.
Our library labels Burpee Box Jump as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Burpee Box Jump. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Burpee Box Jump is a box. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Burpee Box Jump include: Burpee, Box Jump, Burpee to Pull-Up. These exercises target similar muscle groups as the Burpee Box Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.