Overview
How to do it
- 1
Starting Position:Stand upright with your feet about shoulder-width apart. Brace your core and let your arms hang naturally at your sides.
- 2
Burpee Phase:Lower into a squat and set your hands on the floor in front of you. Jump or step your feet back into a high plank position. Perform a push-up (optional but common in this variation).
- 3
Return to Squat:Jump or step your feet back in so they land just outside your hands. Lift your chest as you get ready to jump.
- 4
Long Jump Phase:Drive your arms back, then powerfully jump forward as far as you can. Land softly with your knees bent and your weight spread evenly.
- 5
Reset:Walk backward or turn around to return to your starting point. Continue for the prescribed reps or distance.
Form tips & common mistakes
Land quietly with bent knees to protect your joints.
Keep your core tight during the push-up and jump phases.
Use your arms for momentum in the long jump.
Focus on quality jumps, not just distance.
Benefits
The long jump component activates fast-twitch muscle fibers in the glutes, quads, and hamstrings, improving sprinting, leaping, and athletic performance.
Combining a burpee with a push-up and jump engages the chest, shoulders, triceps, core, and lower body, creating a total-body strengthening effect.
The constant transition between plank, squat, and jump elevates the heart rate, improving conditioning and VO₂ max.
Mimics real-life movement patterns involving squatting, pushing, and jumping, making it a staple for athletes who need agility and explosiveness.
Because it recruits multiple large muscle groups simultaneously, it’s highly effective for fat loss and metabolic conditioning.
The multi-step sequence challenges timing, balance, and joint mobility in the hips, knees, and ankles.
Muscles worked
Quadriceps، Gluteus Maximus، Pectoralis Major، Calves، Triceps Brachii، Rectus Abdominis، Hamstring، Obliques، Anterior Deltoid، Hip Flexors، Trapezius، Biceps Brachii
Alternatives & variations
Frequently asked questions
Is the push-up mandatory in a Burpee Long Jump?
No, the push-up is optional. Including it makes the exercise more challenging and upper-body focused, while skipping it emphasizes conditioning and lower-body power.
How far should I jump in the long jump portion?
Focus on safe, controlled landings rather than maximum distance. Over time, your explosive strength will naturally increase your jump length.
Can beginners perform this exercise?
It’s best suited for intermediate to advanced trainees. Beginners should first master squats, push-ups, and standard burpees before progressing.
How many calories does a Burpee Long Jump burn?
Depending on body weight and intensity, it can burn 10–15 calories per minute, making it an effective fat-burning tool when done in intervals.
Is the Burpee Long Jump safe for the knees?
Yes, if performed with proper landing mechanics—knees bent, hips back, and feet shoulder-width apart. Those with existing knee issues should opt for standard burpees or reduce jump distance.
Can I replace regular cardio with this exercise?
Burpee Long Jumps provide intense conditioning but should supplement, not fully replace, steady-state cardio for well-rounded fitness.