How to do a Burpee Broad Jump
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Burpee Broad Jump
Target muscles worked
Instructions for Proper Form
Burpee Broad Jump is a combination exercise that merges Burpees with Broad Jumps. Like standard Burpees, this compound movement involves a variety of muscle groups including your chest, shoulders, and quads. Adding a broad jump requires an explosive leap forward, significantly increasing the intensity and plyometric benefit. This is a great exercise for developing power and adding a cardio component to your workout.
- Stand upright with your feet hip width apart.
- Drop your hands down to the outside of your feet with extended arms before jumping your legs backward.
- Bend your elbows to descend your chest to the floor before extending your arms upward and jumping your feet back to your hands.
- Stand upright before lowering into a quarter squat to jump explosively forward.
- Repeat for the allotted repetitions.
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Alternatives & Variations to Burpee Broad Jump
1. Air Squats
92.1 mSCORESWAPPED 1,837 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Burpee
84.7 mSCORESWAPPED 1,004 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads
3. Dumbbell Squat
94.1 mSCORESWAPPED 992 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
4. Mountain Climber
74.9 mSCORESWAPPED 991 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
5. Dumbbell Lunge
97.6 mSCORESWAPPED 860 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
6. Lunge
90.8 mSCORESWAPPED 850 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
7. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 730 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Side Lunge
79.4 mSCORESWAPPED 713 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
9. Dumbbell Sumo Squat
81 mSCORESWAPPED 700 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
10. Burpee High Jump
74 mSCORESWAPPED 587 TIMESBurpee High Jump is an advanced variation of the Burpee that adds an explosive jump at the end. This compound movement targets multiple muscle groups throughout the body, primarily focusing on your legs and core. The high jump adds a plyometric element, making it excellent for developing explosive power, cardiovascular endurance, and overall fitness.