Burpees
Learn how to do the Standard burpee movement first, this will help you grasp the basics.
How to do burpee broad jumps: form & benefits
What is a burpee broad jump and how does it work in practice?
At their core, a burpee broad jump is a compound plyometric movement that fuses a bodyweight burpee with a standing long jump. Here’s how it works:
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Perform a traditional burpee (minus the vertical jump).
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Instead of jumping up, leap forward as far as you can, landing softly.
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Immediately drop into your next rep from the new landing spot.
This movement builds total-body strength and raises anaerobic capacity, according to studies. It also trains explosive strength in both vertical and horizontal directions, as industry findings suggest.
Why burpee broad jumps are a game-changer for fitness and conditioning
If you’re looking for a movement that combines explosive power, cardiovascular endurance, and full-body conditioning, look no further than the burpee broad jump. This high-intensity hybrid exercise mixes a traditional burpee with a horizontal leap. It works many muscle groups and raises your heart rate a lot, as studies have shown. Whether you train for HYROX, build metabolic conditioning, or want to burn more calories fast, burpee broad jumps are a strong fitness tool.
How burpee broad jumps compare to traditional burpees in training
While both are full-body, bodyweight movements, the main differences come down to direction and intensity:
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Burpee Broad Jumps: Include a powerful forward jump, prioritising horizontal force production and spatial awareness.
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Traditional Burpees: Involve a vertical jump, primarily taxing coordination and upward explosiveness.
According to industry insights, in gym training, broad jumps add more load to glutes, quads, hamstrings, and hip flexors. They also encourage longer movement and core stability with each landing according to sports science.
Key benefits of adding burpee broad jumps to your training plan
As most training suggests, Burpee broad jumps provide a high reward for your time, especially when used in HIIT or hybrid strength-conditioning circuits:
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Explosive Power: Builds fast-twitch muscle fibres through dynamic jumping mechanics.
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Cardiovascular Fitness: Elevates heart rate quickly, improving your stamina and endurance.
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Metabolic Conditioning: Combines strength and speed for serious calorie burning.
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Core Stability: Requires control during both landing and jump transitions.
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Coordination and Balance: Enhances movement patterns useful for sprinting, running, and agility-based sports.
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Gamification: Because they cover ground, they’re a mental challenge and a way to gamify your workouts.
Step by step instructions:
Mastering technique is essential to get the most from this move and avoid injury. Follow these coaching cues.
Stand tall:
Feet shoulder-width apart, engage your core.
Drop to the floor:
Place hands on the ground, kick your feet back into a plank.
Perform a push-up:
Chest to the floor, then push back up.
Pop to squat:
Jump both feet towards your hands (the jump-up method).
Explode forward:
Swing arms and jump forward, landing softly on both feet.
Reset and repeat:
Land into your next burpee position.
Technique tips:
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Keep your hand placement consistent to avoid drifting left/right.
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Focus on foot placement during landings to reduce knee stress.
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Engage your core muscles throughout to maintain posture and stability.
Variations and progressions to scale the movement safely
Not quite ready to tackle the full movement? Scale it back or level it up with these options:
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Step-Up Method: Instead of jumping both feet forward from the plank, step one foot at a time.
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No Push-Up Version: Great for beginners to focus on jump technique.
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Weighted Vest: Increase difficulty and demand on your cardiovascular endurance.
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Box Jumps After Broad Jumps: For plyometric sequencing.
Avoid these common technique mistakes in execution
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Landing With Straight Legs: Increases impact on the joints and reduces control.
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Standing Up Too Tall Before Jumping: Breaks momentum.
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Overreaching: Sacrifices form for distance and increases injury risk.
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Inconsistent Arm Drive: Reduces power output.
Use mirrors or film yourself to track technique, or ask a trainer to check your form.
Training tips and sample workouts for performance gains
Want to get better at burpee broad jumps or prep for a HYROX event? Try these:
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Warm-Up: Include dynamic mobility (e.g., hip openers, inchworms, jump rope) to prep your joints.
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Plyometric Exercises: Add jump squats, tuck jumps, and box jumps to build explosive strength.
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Strength Training: Squats, sled pushes, and Romanian deadlifts support power output.
Box jumps
Discover how to do one of the most effective plyometric movements.
Circuit example:
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10 Burpee Broad Jumps
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20 Wall Ball Shots
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10 Sled Pulls
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10 Calorie Row
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Repeat x3 for time
How to integrate burpee broad jumps into your gym routine effectively
These can be done as part of a conditioning finisher, in a cardio-MetCon session, or as prep for hybrid events.
Sample emom (every minute on the minute):
Minute 1: 6 Burpee Broad Jumps
Minute 2: 10 Kettlebell Farmer's Carry (each side)
Minute 3: 10 Sled Pushes
Minute 4: Rest
Repeat for 4 rounds.
They also help with other HYROX stations. One investigation found that this kind of high-intensity work improves breathing rate and anaerobic glycolysis efficiency.
FAQs:
1. What is a burpee broad jump?
A compound bodyweight exercise combining a burpee and a broad jump, used to build full-body conditioning and explosive power.
2. What’s the difference between a burpee and a burpee broad jump?
A compound bodyweight exercise combining a burpee and a broad jump, used to build full-body conditioning and explosive power
3. How far do I have to jump in HYROX?
HYROX requires 80m of burpee broad jumps as one of eight stations. You’ll typically complete around 80 reps depending on your jump distance.
4. What if I can’t do a full push-up?
Modify by dropping to your knees during the push-up phase or skip it entirely until you build strength.
5. Are burpee broad jumps good for fat loss?
Yes. Studies show that their high metabolic intensity burns calories fast. This supports full-body conditioning and benefits both fat loss and heart health.
Start doing burpee broad jumps today with The Gym Group
Whether you’re training for HYROX race day or looking to challenge yourself with a full-body workout, burpee broad jumps deliver big rewards. They demand physical grit, test your technique cues, and offer a serious hit to your cardiovascular system. Don’t be afraid to start slow, focus on movement quality, and build consistency.
Add them to your training plan, film your form, and level up your performance—one rep, one jump, and one drop to the floor at a time. Find your nearest gym or book a session with a personal trainer today.
