Burpee Box Jump Over

Learn how to do Burpee Box Jump Over with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 9 Quadriceps GlutesChestShoulders Box

Burpee Box Jump Over is a Box exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Chest, Shoulders. It has a MET value of 9, meaning a 70 kg person burns approximately 320 kcal in a 30-minute session.

How to Do Burpee Box Jump Over

A full-body movement where you perform a burpee facing the box, jump onto it, then step or jump down on the other side.

Instructions

Start facing the box, feet shoulder-width apart.
Place your hands on the floor and perform a full push-up.
Jump your feet forward under your chest.
Explode upward and jump on top of the box.
Land with control, then step or jump down to the opposite side.
Turn around and repeat.

Common mistakes

– Skipping the push-up
– Not standing fully on top of the box
– Landing stiff-legged
– Rushing the descent without control

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Muscles & equipment

Primary muscleQuadriceps

Secondary muscleGlutes

Secondary muscleChest

Secondary muscleShoulders

EquipmentPlyo Box

Your weight

Duration

min

Estimated burn

320 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Burpee Box Jump Over

Type: Box exercise
Primary muscle: Quadriceps
Secondary muscles: Glutes, Chest, Shoulders
MET value: 9
Calories (30 min, 70 kg): ≈ 320 cal
Video quality: 4K with male and female demonstrations

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FAQ: Burpee Box Jump Over

What muscles does Burpee Box Jump Over work?

Burpee Box Jump Over primarily targets the Quadriceps, with secondary engagement of the Glutes, Chest, Shoulders.

How do you do Burpee Box Jump Over correctly?

A full-body movement where you perform a burpee facing the box, jump onto it, then step or jump down on the other side. Instructions p]:inline-block">...

Is Burpee Box Jump Over good for beginners?

Burpee Box Jump Over has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Burpee Box Jump Over?

Burpee Box Jump Over requires: Box.

What are the benefits of Burpee Box Jump Over?

Burpee Box Jump Over strengthens the Quadriceps, engages the Glutes and Chest and Shoulders, builds functional strength using Box. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Burpee Box Jump Over?

Similar exercises to Burpee Box Jump Over include Alternating Single-Arm Dumbbell Thruster, Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Burpee Box Jump Over better than Alternating Single-Arm Dumbbell Thruster?

Both Burpee Box Jump Over and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Burpee Box Jump Over uses Box, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.