The burpee broad jump is gaining momentum in fitness circles… spearheaded by its inclusion in HYROX and CrossFit workouts.
It’s a variation of the traditional burpee that includes jumping forwards, instead of on the same spot.
In theory, it sounds simple enough… but in reality, it’s an incredibly challenging movement that demands a lot, both in terms of energy expenditure and functional strength.
In this exercise guide, we outline how to do burpee broad jumps, including the muscles worked, benefits and how it compares to regular burpees.
- The burpee broad jump is a variation of the traditional burpee that includes jumping forwards, instead of on the same spot.
- It’s a full body polymetric movement, engaging most major muscle groups.
- The exercise helps to build functional strength and burn calories.
Burpee Broad Jump – TL;DR
Primary Muscles Worked
- Gluteus Maximus – One of the primary drivers to help propel you forward.
- Quadriceps – Working overtime during the plank and jump phases.
- Calf – Giving that extra spring for the forward leap.
- Core Muscles – Creating stability as you transition through each phase.
- Chest – Primary muscle used during the push up.
- Shoulders – Support the push up phase.
Compared to a Regular Burpee
Why Choose the Burpee Broad Jump?
The benefits of the burpee broad jump extend beyond just a change in direction. It’s a full-body exercise that emphasizes power and agility.
The forward leap adds an extra challenge to the quads and glutes, making it a fantastic exercise for athletes or anyone looking to improve lower body strength.
The nature of the exercise also means you can use distance, such as the 80m standard in HYROX events, as a measurement, instead of just counting reps or timing yourself… which can add a new twist to your workouts.
It also offers excellent cardiovascular benefits, boosting metabolism and burning calories.
How to do a Burpee Broad Jump
To do a burpee broad jump:
- Start in an upright position with your feet shoulder width-apart.
- Lower yourself into a high plank position by bending your knees and hinging at the hips. As you place your hands on the floor, kick your legs straight out behind you.
- Perform a push-up by lowering your chest to the floor.
- Once you complete the push up phase of the movement, bring your feet close to your hands.
- From a crouched position, stand up and jump forward with both feet, swinging your arms for extra momentum.
- Depending on your workout plan, repeat the steps for the desired number of reps/time or a specified distance.
Coach’s Tips – Ensure a soft landing to protect your knees and ankles.
Burpee Broad Jump Workout Examples
- Beginner– 20 seconds of Burpee Broad Jump, 40 seconds rest, 10 sets.
- Intermediate – 30 seconds of Burpee Broad Jump, 30 seconds rest, 10 sets.
- Advanced – 40 seconds of Burpee Broad Jump, 20 seconds rest, 10 sets.
- Burpee Broad Jump for 80m
Reps/Time Vs Distance
Activation – The forward leap engages the glutes, propelling you forward.
Why Is This Important? – The glutes are essential for hip extension, pushing the hips forward, and are used for running, jumping, and daily activities.
Activation – The quads are engaged during the plank, standing, and jumping phases of the exercise.
Why Is This Important? – The quads extend the knee joint, playing an important role in walking, running, and maintaining stability.
Activation – The calf muscles are activated during the jumping phase, providing the spring needed for the forward leap.
Why Is This Important? – The calf muscles enable ankle movement, essential for walking, running, and balance.
Supporting Muscles (Gluteus Minimus & Medius, Adductors)
Activation – The gluteus minimus, medius and adductors stabilize the movement, keeping everything aligned during the exercise.
Why Is This Important? – These muscles assist in hip rotation and leg alignment, providing support during various movements.
Chest (Pectoralis Major)
Activation – The push-up phase engages the chest muscles, aiding in pushing the body upwards.
Why Is This Important? – The chest muscles are essential for pushing movements and contribute to overall upper body strength and posture.
Activation – The shoulders are engaged during the plank and push-up phases, stabilizing the upper body.
Why Is This Important? – The shoulders support arm and shoulder joint movements, helping with lifting and reaching activities.
Arms (Biceps and Triceps)
Activation – The biceps support the plank phase, and the triceps aid in the push-up.
Why Is This Important? – The biceps and triceps are vital for lifting, carrying, and controlling objects, contributing to daily tasks and athletic performance.
Core (Abdominals and Obliques)
Activation – The core muscles are engaged during the plank phase, requiring stability to maintain proper alignment.
Why Is This Important? – The core muscles support the spine and pelvis, providing stability during various movements and reducing the risk of injury.
Strength, Endurance, Power and Agility
Benefits of Burpee Broad Jumps
Enhanced Lower Body Power
The forward leap in the burpee broad jump is more than just a jump; it’s a symphony of lower body muscles working in harmony. The glutes, quads, and calves are engaged in a powerful push that requires both strength and coordination.
This explosive movement not only builds lower body power but also enhances the ability to jump, sprint, and perform dynamic movements in sports and daily life.
Sprawls are a great exercise to help you practise this movement and develop a smooth hip hinge.
Improved Cardiovascular Fitness
The burpee broad jump is a heart-pumping adventure. The continuous cycle of jumping, planking, and rising keeps the heart rate elevated, demanding more oxygen and energy.
This aerobic challenge is akin to a mini cardio workout within each repetition, improving cardiovascular fitness. It increases heart and lung efficiency, boosting overall stamina, and turning your body into a well-oiled endurance machine.
Increased Core Stability
The plank phase of the exercise engages the core muscles, requiring stability to maintain proper alignment.
This is not just about looking good; it’s about functional strength. Strengthening the core through the burpee broad jump enhances balance and posture, supporting functional movements, and reducing the risk of injury.
It’s like building a strong foundation for a house, ensuring everything above is stable and secure.
Full-Body Coordination and Agility
The burpee broad jump is a complex movement requiring coordination between the upper and lower body.
This enhances neuromuscular coordination, improving agility and the ability to perform complex movements with grace and efficiency.
Metabolic Boost and Fat Burning
The burpee broad jump is a metabolic powerhouse. The high-intensity nature of the exercise requires significant energy expenditure, engaging multiple muscle groups at a high tempo.
This challenge leads to increased calorie burn both during and after the workout, aiding in fat loss and weight management.
Easier Alternative – Squat Jumps
Squat jumps are an easier option that still target the glutes, quads, and calves.
Start in a squat position and jump upwards, landing softly back into the squat. Like the burpee broad jump, squat jumps engage the lower body in an explosive movement, building power and strength.
By eliminating the plank and push-up phases, squat jumps reduce complexity and intensity, making it more accessible for beginners, or those just wanting a lower body exercise.
You can also add resistance like dumbbell squat jumps.
Similar Alternative – Traditional Burpees
Traditional burpees offer a full-body exercise without the forward leap.
Perform the standard burpee sequence of squatting, kicking back into a plank, performing a push-up, and jumping upwards. Traditional burpees engage many of the same muscles as the burpee broad jump, including the glutes, quads, core, and upper body.
By maintaining the core elements of the burpee, this exercise offers a similar level of intensity and complexity without the added challenge of the forward leap.
Harder Alternative – Tuck Jump Burpees
Tuck jump burpees add an advanced twist to the classic burpee. Perform the standard burpee sequence, but instead of a regular jump, perform a tuck jump, bringing the knees towards the chest.
This variation targets the same muscle groups as the burpee broad jump, including the lower body, core, and upper body.
The tuck jump adds an additional layer of difficulty, requiring more power, coordination, and core strength, making it a more advanced option.
Gaining popularity in HYROX and CrossFit workouts, the burpee broad jump is full-body polymetric exercise that engages major muscle groups and offers benefits like functional strength and burning calories.
Although it doesn’t involve using any additional weight, it’s a really tough exercise, especially if you’re aiming to cover 80m or a high number of repetitions.
Start slow and ease into it… if you’re struggling to maintain good form, consider lowering the distance you cover, or modify the burpee (such as including a kneeling push-up instead).