View this exercise on Fitain

Box Jump (Burpee w/ Push Up)

  • Advanced
  • Plyometric Jump Box · Bench · Deck Step
  • Full Body

Setup instructions

1) Place the box/platform on the floor.

2) Get in the plank position (about 1 foot away from the crown of your head). Start on all fours and fully extend the legs behind you. Keep the core tight and tuck the hips in - you should be in the plank position.

Perform instructions

1) Slowly lower your chest to the ground - make sure your elbows are behind your shoulders. You should feel a stretch in the chest.

2) Once you're low, push up (as if you're pushing the ground away). You should be in the plank position.

3) Now, jump your feet in - use the momentum to lift your hands off the floor and get in a low squat position. You're aiming for a flat back and knees bent around 90 degrees.

4) Press into your feet and jump onto the platform. Keep low once you're on top.

5) Jump backwards off the platform - let the balls of your feet make contact with the floor first. As you land, cushion the impact by coming into a squat position.

6) Place your hands on the floor and jump your legs back to a plank. You should be in the starting position.

7) Repeat.

Health benefits

Muscular Endurance · Cardiovascular Endurance


Power · Reaction Time · Balance · Coordination

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.