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AdvancedCardio
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Speed for this exercise

Burpee Broad Jump

Full Body Tier B in Cardio Bodyweight Compound Dynamic
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3sets
10reps
60srest
~11kcal/min

How to do it

Muscles worked

Secondary
QuadricepsChestShouldersAbs

Secondary muscles help but are not the main target

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inFull Body

Breathing harder and heart rate up; legs (or arms) working steadily.

Key cue (the coach says it during the set)“Keep a pace where you can still say a short sentence.”

Tempo · Steady rhythm

Feel it somewhere else? Fix it like this

  • Feel it in KneesKnee or shin pain from impact. Land softly on the balls of the feet, shorten the stride, or switch to a low-impact version.
  • Feel it in Lower backLower back tired. Stand tall, brace lightly, avoid leaning forward.
  • Barely felt itNot breathing hard yet? Pick up the pace or add bigger arm movements.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Brace your core in the plank so your hips do not sag.
  • Land softly with bent knees every time your feet hit the floor.
  • To scale down, step your feet back and forward instead of jumping.

Common mistakes

  • Letting the lower back sag or the hips pike up in the plank.
  • Rushing until form breaks down — quality reps beat sloppy speed.

Breathing

Exhale as you jump and as you land in the plank; keep a quick, steady rhythm and never hold your breath.

Equipment needed

Bodyweight
You have it

Variations of this move

Alternatives for the same muscle

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