Burpee Long Jump with Push-up
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Cardio
- Typ
- Aerobic
The burpee long jump with push-up is a full-body, bodyweight conditioning movement that strings a push-up, a stand-up, and an explosive forward jump into one continuous rep. It drives your heart rate up while challenging your chest and triceps in the push-up, your legs and hips in the jump, and your core throughout, making it a high-intensity finisher or interval staple for cardio and athletic power.
Burpee Long Jump with Push-up: So führst du sie aus
- 1Stand tall with your feet about hip-width apart and clear at least two body lengths of open space in front of you.
- 2Hinge down and place your hands on the floor just outside your feet, then shoot both feet back to land in a high plank with your body in a straight line.
- 3Lower your chest to the floor under control, keeping your elbows tucked at roughly 45° and your hips level, then press back up to the plank to complete the push-up.
- 4Jump your feet forward to land just behind your hands, loading your hips into a low squat with your weight balanced and chest up.
- 5Swing your arms back, then drive through both feet and explode forward into a horizontal long jump, reaching with your arms for distance.
- 6Land softly on both feet at once with bent knees and hips, absorbing the impact by sitting back into a quarter-squat to protect your knees.
- 7Reset your stance, find your balance, and immediately drop into the next rep.
- 8Continue for your target reps, distance, or time interval, then stand tall and recover.
Technik-Tipps
- Brace your core and keep your hips from sagging during the plank and push-up so your spine stays neutral under fatigue.
- Land every jump on the midfoot with soft, bent knees rather than locked legs to spread the impact and spare your joints.
- Set a steady, repeatable pace you can sustain across the interval instead of sprinting the first reps and stalling.
- Keep enough clear, non-slip floor ahead of you so the forward jump never forces a cramped or awkward landing.
- Drop to your knees for the push-up or step (rather than jump) back if your form starts to break down late in a set.
Häufige Fehler
- Letting the hips sag or pike during the push-up, which strains the lower back and turns the rep into a partial push-up.
- Landing the long jump with straight, stiff legs, which sends impact straight into the knees and ankles instead of absorbing it.
- Rushing reps with sloppy form to chase speed, which raises injury risk and trains bad movement patterns under fatigue.
- Jumping forward without enough clear space, forcing a short, off-balance landing that can tweak an ankle.
- Skipping the full push-up or cutting the chest-to-floor range short, which removes the upper-body work the rep is meant to include.
Häufig gestellte Fragen
What muscles does the burpee long jump with push-up work?
It's a full-body cardio movement rather than an isolation exercise. The push-up loads the chest, triceps and shoulders, the forward jump drives the legs and hips, and the core works throughout to keep your body stable and aligned.
Is the burpee long jump with push-up good for beginners?
It's an advanced full-body move because it combines a push-up with an explosive jump and landing. Beginners should master a standard burpee and a basic broad jump separately first, scaling the push-up to the knees and stepping back instead of jumping.
How many reps should I do?
As a conditioning drill, treat it like intervals — try 5 to 10 quality reps per round for 3 to 5 rounds, or work for 30 to 45 seconds and rest. Prioritize clean push-ups and soft landings over raw speed.
How is this different from a regular burpee?
A standard burpee finishes with a vertical jump in place. This version adds a strict push-up on the floor and replaces the vertical hop with an explosive forward long jump, adding horizontal power and demanding more space and landing control.
How do I land the jump safely?
Land on both feet at once on your midfoot, with knees and hips bent, and sit back into a quarter-squat to absorb the impact. Avoid landing on straight legs or with your weight tipping forward over your toes.
