Exercise library
Burpee Broad Jumps
Burpee broad jumps combine a full burpee with an explosive forward jump, building total-body power, conditioning and mental toughness over distance.
BodyweightFull bodyIntermediate
- Equipment
- Bodyweight
- Focus
- Full body
- Level
- Intermediate
- Suggested sets
- Work for distance, e.g. 30–80 m, or sets of 8–12 reps.
- Muscles worked
- QuadsGlutesChestShouldersCardiovascular
How to do it
- 1From standing, drop your hands to the floor and kick your feet back.
- 2Lower your chest to the ground for a full burpee rep.
- 3Jump or step your feet back in toward your hands.
- 4Explode up and forward into a broad jump, landing softly on both feet.
- 5Repeat immediately, covering the prescribed distance.
Tips & tricks
- Land soft with bent knees to absorb each broad jump.
- Pace yourself — keep moving steadily rather than sprinting and stalling.
- Swing your arms back then forward to drive the jump.
Common mistakes
- Skipping the chest-to-floor portion of the burpee.
- Landing stiff-legged on the broad jump.
- Going out too hot and burning out halfway.
