Jump Over Burpee

In General, Movement by Mikki Reilly3 Comments

Here’s a true full body exercise that burns fat, builds muscle, and increases cardiovascular endurance with nothing more than a small area of floor space and something that you can set up as a barrier. It’s a combination of the classic burpee with a lateral jump.

From a standing position squat down and drop your hands to the floor (as illustrated). Kick your feet back so that you land in a push up position with head up and the body in a straight line from head to heels. Lower your body down into a push up. Then jump your legs forward by explosively contracting your hip flexors and abs so that your feet are right behind your hands (where you started).

Jump up and over the barrier,  jumping as high as possible. Repeat the burpee sequence on the other side and return back to the starting position. That’s one jump over burpee.

This is a metabolically demanding exercise so it requires a lot of energy. The good news it that your metabolism will remain elevated for hours after you finish exercising depending on how intensely you train and how many you do. I recommend starting with five jump over burpees and working up to ten.

Here’s a link to a video of the exercise with a slight variation.


  1. This is a no joke exercise!! We started doing them recently for The Sergeant’s Program and I get alot of groans when I start to demonstrate them. Just wanted to say, great site, I’ll definitely come and visit again. Do you mind me link your site to my site? The more resources, the better. Let me know when you get a chance.

    Thank you,
    Shawn “Chev”

  2. Shawn “Chev”,
    I have not found anyone who did not find them challenging 🙂

    And yes go ahead and link to this site.


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