The Burpee Tuck Jump Intro

This exercise is a calisthenic cardio and plyometric form of training.

The burpee tuck jump does not require any equipment. Making it perfect to perform at home or when you are away and cannot get to your gym.

To get the most out of the burpee tuck jump, you have to focus on explosively jumping.

You can always add weighted wraps or weighted clothing to make the exercise more challenging.

The difficulty of this movement is intermediate. Before attempting this version, you should have a solid handle and good form with regular burpees.

The tuck jump burpee is three separate exercise combined to create the movement pattern. Before using this exercise make sure you have practiced the push-up, plank, and body weight squat.


Your core muscles are to be kept tight while you are performing this exercise.

Burpee Tuck Jump How To

Image Example

Tuck Jump Burpee How To

Image source

Written Description

  • Stand with your feet shoulder-width apart.
  • Lower your body pushing your hips back and bending your knees placing yourself into a squat position.
  • Place your hands on the floor directly in front of you. Kick your legs back moving into a plank position.
  • Inhale and perform a push-up bending your elbows to lower your body to the floor.
  • Exhale and press your body back into the plank position.
  • Jump your feet under your hips and explosively jump as hard as you can bringing your knees up as high as you can.

Video Demonstration

Muscles Used

  • Quadriceps
  • Glutes
  • Hamstrings
  • Chest
  • Triceps

In Closing

Improper form reduces the effectiveness of the training and can put your body into compromising positions where an injury is more likely to occur.

Jump Tuck Burpees are a great way to burn a lot of calories in a short period.

To burn the most fat, I recommend using it with H.I.I.T. training. You can do this by performing the exercise for a set time duration.

10 seconds 20 seconds or whatever you choose just make sure to focus on increasing the length or number(repetitions) you do them from week to week.

You also need a set time rest period say 30 seconds; You will keep your break times consistent each week. You should only be increasing the amount of time you a doing the exercise or the number of rounds(sets).

We also offer a Free Online H.I.I.T. Timer that you can use to set the durations and number of rounds(sets) you are going to do.

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