How many rounds of the burpee broad jump should you do when you are new to the exercise?

As a conditioning movement, aim for 3 rounds of 30 to 40 seconds of continuous reps with a minute of rest between rounds, rather than counting reps. Progress by adding 10 seconds to the work interval before adding rounds.

How do you make the burpee broad jump easier or harder?

To make it easier, drop the chest-to-floor push-up and step back into the plank instead of hopping, and shorten the jump distance. To make it harder, add a second, strict push-up at the bottom or chain several jumps together without resetting.

What is the burpee broad jump good for and when should you skip it?

It builds explosive hip power that still shows up once you are winded, plus the ability to cover ground, making it a strong conditioning finisher. It is a poor fit if a standard burpee or broad jump alone is still shaky, or if bearing weight on the wrists is currently painful.

Intermediate

Burpee Broad Jump

The burpee broad jump chains the ground-based burpee with a horizontal leap, so instead of jumping in place you cover distance down the floor. That forward projection loads the glutes and hamstrings through powerful hip extension while the chest and arms handle the drop to the floor. It is a traveling conditioning movement that builds explosive hip power under fatigue, and it doubles as a fun way to move across a gym or field.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Cardio, Plyometric
Browse by muscle: Gluteus Maximus, Rectus Femoris, Vastus Lateralis
Browse by movement: Horizontal Press, Squat

How to do it

1
Start standing with room to travel forward in front of you.
2
Squat, plant your hands, and shoot your feet back to a plank.
3
Lower your chest to the floor, then press back up to the plank.
4
Hop your feet in and rise into an athletic quarter-squat.
5
Swing your arms and jump forward for maximum distance, landing softly on both feet.
6
Stick the landing, then immediately begin the next burpee from the new spot.

Tips

Load the hips back before the jump and throw the arms forward to launch farther.
Land with soft knees and hips back to absorb the impact instead of slamming down flat.
Keep the plank tight so the chest-to-floor rep does not turn into a worm-like flop.

Variations

Common mistakes

The chest-to-floor rep turns into a loose, sagging flop instead of a braced plank, which loads the lower back on every single rep.
Skipping the quarter-squat reset before the jump and launching straight from the floor cuts the hip load that gives the jump its distance.
Landing flat-footed with locked knees instead of absorbing through a squat turns a traveling drill into a jarring stop each rep.
Fatigue late in a set collapses the hip hinge into a rounded lower back on the floor portion, right when good positions matter most.

Frequently asked

How many rounds of the burpee broad jump should you do when you are new to the exercise?: As a conditioning movement, aim for 3 rounds of 30 to 40 seconds of continuous reps with a minute of rest between rounds, rather than counting reps. Progress by adding 10 seconds to the work interval before adding rounds.
How do you make the burpee broad jump easier or harder?: To make it easier, drop the chest-to-floor push-up and step back into the plank instead of hopping, and shorten the jump distance. To make it harder, add a second, strict push-up at the bottom or chain several jumps together without resetting.
What is the burpee broad jump good for and when should you skip it?: It builds explosive hip power that still shows up once you are winded, plus the ability to cover ground, making it a strong conditioning finisher. It is a poor fit if a standard burpee or broad jump alone is still shaky, or if bearing weight on the wrists is currently painful.

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