The burpee broad jump is a high-intensity, explosive movement that combines cardio, strength, and power training in one exercise. This full-body movement enhances athleticism, endurance, and coordination, making it a favorite in functional fitness, CrossFit, HYROX competitions, and sports conditioning.
In this guide, I’ll break down how to do the burpee broad jump correctly, common mistakes to avoid, benefits of the exercise, and how to incorporate it into your training program for maximum results.
What Is a Burpee Broad Jump?
The burpee broad jump is a hybrid exercise that combines a traditional burpee with a powerful horizontal jump. It challenges your legs, core, and upper body strength while significantly improving cardiovascular fitness and explosive power.
This movement is commonly used in sports training, obstacle course racing, and HYROX events to develop lower-body explosiveness and endurance.
How to Do a Burpee Broad Jump (Step-by-Step Guide)
Start in a Standing Position – Feet shoulder-width apart, core engaged.
Drop into a Burpee – Lower into a squat, place your hands on the ground, and kick your feet back into a push-up position.
Perform a Push-Up (Optional) – Lower your chest to the ground and push back up.
Explode Forward – Jump your feet back toward your hands into a squat position.
Execute the Broad Jump – Swing your arms forward and jump as far as possible, landing softly.
Reset and Repeat – Immediately transition into the next repetition.
Benefits of the Burpee Broad Jump
✔ Builds Explosive Power – Enhances lower-body strength and fast-twitch muscle activation.
✔ Improves Cardiovascular Fitness – High-intensity nature boosts endurance and stamina.
✔ Enhances Coordination & Agility – Requires precise control of body movements.
✔ Full-Body Engagement – Works the legs, core, chest, arms, and shoulders in one dynamic movement.
✔ Great for Functional Training – Mimics real-world athletic movements, improving sports performance.
Which Muscles Do Burpee Broad Jumps Work?
The burpee broad jump is a full-body exercise that primarily targets:
Lower Body – Quadriceps, hamstrings, glutes, calves.
Core – Abdominals, obliques, lower back.
Upper Body – Chest, shoulders, triceps (during the push-up phase).
Best Burpee Broad Jump Tips for Maximum Performance
✔ Engage Your Core – Helps maintain control and balance during jumps.
✔ Land Softly – Absorb impact by bending your knees to reduce stress on joints.
✔ Use Your Arms – Swing your arms forward to generate momentum for a longer jump.
✔ Pace Yourself – Maintain a consistent rhythm rather than sprinting through reps.
✔ Focus on Form – Avoid excessive rounding of the back when transitioning between movements.
Burpee Broad Jump Workouts for All Fitness Levels
Beginner Workout
3 rounds of 5 burpee broad jumps
Rest: 60-90 seconds between rounds
Intermediate Workout
5 rounds of 8 burpee broad jumps
Rest: 45-60 seconds between rounds
Advanced Workout
4 rounds of 10 burpee broad jumps + 20m sprint
Rest: 30-45 seconds between rounds
HYROX Burpee Broad Jump Challenge
50m of continuous burpee broad jumps at race pace
Rest: 2 minutes, repeat for 3 rounds
Common Burpee Broad Jump Mistakes & How to Fix Them
❌ Short, Inefficient Jumps – Focus on maximizing each jump to cover distance.
❌ Landing Too Hard – Absorb impact by landing with bent knees and a controlled stance.
❌ Lack of Arm Drive – Use your arms to propel yourself forward and increase jump distance.
❌ Rushing the Reps – Focus on power and efficiency instead of speed alone.
The Burpee Broad Jump in HYROX Competitions
The burpee broad jump is a critical event in HYROX races, where competitors must complete 80 meters of burpee broad jumps. This event tests endurance, power, and movement efficiency, making proper training essential for success.
How I Use Burpee Broad Jumps in My Personal Training
I incorporate burpee broad jumps into my personal training programs because they are one of the best full-body conditioning exercises. Whether my clients are training for HYROX, athletic performance, weight loss, or functional fitness, I use this exercise to build explosive power, endurance, and agility.
If you train with me, expect to use burpee broad jumps in HIIT circuits, strength training workouts, and competition prep sessions to maximize results.
Final Thoughts
The burpee broad jump is a high-intensity, functional exercise that builds explosiveness, endurance, and total-body strength. Whether you're an athlete, competitor, or general fitness enthusiast, mastering this movement will enhance your performance.
Want to perfect your burpee broad jumps?
At Dennis Romatz Fitness, I specialize in performance training that incorporates burpee broad jumps to develop strength, power, and endurance. If you’re serious about improving your fitness, I’ll create a customized training plan tailored to your goals.
Want to learn about more Hyrox exercises? Check out my Ultimate Guide to Hyrox blog post here. Have a look at my SkiErg blog post here.
Free Trial Training & Money-Back Guarantee
Want to engage in my personal training program with Burpee Broad Jumps?
I offer free trial training sessions, and my personal training comes with a results-backed, money-back guarantee. If you’re ready to take your push-up game to the next level, get in touch today!
About the Author
Dennis Romatz is a nutrition coach, and certified personal trainer in Chicago in the downtown Chicago Lakeshore East neighborhood providing personal training scheduled at your convenience at apartment & condo gyms, and in-home. Tailored training programs are designed to meet your individual needs & goals and guaranteed to get you in the best shape of your life in 3 months or less or your money back. Dennis has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram on or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.
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