Burpee Broad Jump

Instructions

1. Stand with feet shoulder-width apart, arms at your sides.
2. Drop into a squat, placing both hands flat on the ground in front of you.
3. Jump your feet back to land in a high plank position, body forming a straight line.
4. Perform a push-up by bending your elbows and lowering your chest toward the ground, then press back up.
5. Jump your feet forward to return to the squat position.
6. Swing your arms back, loading your hips, then drive your arms forward and explosively jump as far forward as possible, landing on both feet simultaneously.
7. Absorb the landing by bending your knees, then immediately transition into the next squat to begin the next repetition.

Tips

• Keep your core braced throughout the burpee phase to protect your lower back during the plank and push-up.
• During the broad jump, drive your arms forward aggressively to maximize horizontal distance.
• Land softly with both feet at the same time, knees tracking over your toes to absorb impact safely.
• Maintain a consistent pace — prioritize movement quality over speed, especially as fatigue sets in.
• If you are new to the movement, practice the burpee and broad jump separately before combining them.
• Use this exercise in conditioning circuits or HIIT sessions; the explosive jump component develops power alongside cardiovascular endurance.