Burpee Broad Jump

The burpee broad jump is a bodyweight conditioning exercise that combines a burpee with a forward leap. It trains your quads, glutes, chest, and core while also working your shoulders, hamstrings, and calves.

Start standing tall with your feet about shoulder-width apart and your arms at your sides. Make sure you have clear floor space in front of you with no obstacles.

Drop your hands to the floor just outside your feet. Jump or step your feet back so your chest touches the floor. Push yourself back up, then step or snap your feet back under your hips. From there, jump forward for a moderate distance, landing softly with your knees tracking over your toes. Stand tall and repeat.

Exhale as you push up from the floor and jump forward, and keep your core tight during the landing. To make it easier, step back and in instead of jumping, and skip the broad jump by stepping forward. To make it harder, keep a continuous rhythm and minimize the pause between reps.

Fault: Jumping as far forward as possible every rep. Fix: Jump for a consistent moderate distance so you can keep a smooth, sustainable rhythm.

Fault: Landing hard with your knees caving inward. Fix: Land soft with knees tracking over your toes, absorbing the landing through your hips and legs.

Fault: Wasting energy with a slow, messy transition from the floor. Fix: Drop your chest to the floor, then step or snap up efficiently so each rep flows into the next.