Which muscles does the burpee box jump over work?

The burpee box jump over mainly works your full body and cardio. It also involves your quadriceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the burpee box jump over in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Burpee Box Jump Over: how to do it and muscles worked

The burpee box jump over mainly works your full body and cardio, with help from your quadriceps. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Quadriceps

How to do the burpee box jump over

1
Stand facing a sturdy, stable box about an arm's length away. Squat, place your hands on the floor, and jump or step your feet back to a high plank.
2
Do a push-up, jump your feet to your hands, then jump up and over the box, landing softly on top with both feet, or step over if you need to.
3
Step down from the far side, turn around, and repeat. Breathe steadily and keep your landing soft with knees bent. Rest when your form fades.

Form tip: Choose a lower box and step down rather than jumping down to protect your knees and Achilles tendons.

Common questions

Which muscles does the burpee box jump over work?: The burpee box jump over mainly works your full body and cardio. It also involves your quadriceps.
What equipment do I need for the burpee box jump over?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the burpee box jump over in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.