Challenge Of The Week: Burpee Tuck Jump

Photo credit: Women health Mag

What move is foremost of all body-weight exercises? The move that touches all major muscle group? The almighty burpee, of course!  Ah, the ‘b’ word! Most of us have a love/hate relationship with burpee... okay, mostly hate. 

Add Tuck jump to burpee it becomes a killer workout! A regular burpee but instead of jumping straight up with arms over head jump, you perform an explosive tuck jump. 

Burpee Tuck Jump is total-body move that delivers plenty of bangs for your buck when you’ve no equipment at hand. Think about it: You are combining squat, plank, another squat, and an explosive jump. Both your upper and lower body are working hard each time you drop to the floor for a set.

Burpee targets the quads, glutes, core, chest, back and shoulders while tuck jump is an effective plyometric exercise that targets mainly the hamstrings plus help improve the agility and strength of your body, the lower body in particular. They’re great for cardio, too. Your heart rate will skyrocket as your endurance levels are put to the test.  

The best thing about burpee tuck jump is that it’s a calorie-killer and mega fat burner.

This is a quick workout you can do when you’re short on time. It's time to suck it up! I challenge you not only to do burpee, but also burpee tuck jump! Check out the video and then get to it! 

How To Do Burpee Tuck Jump

1.      Begin by standing with your feet hip-width apart and your arms down by your side

2.      Go down into a squat position with your hands flat on the floor in front of you

3.      Kick your legs backwards into a plank position

4.      Do a push-up, then hop your feet back in the squat position

5.      Using your arms to jolt, explode up into a high jump, bringing your knees up to your chest in a tuck. It’s a big move that requires a great deal of effort, so jump with all your might and as high as you can while tucking your knees toward your chest.

6.      Bend your knees to cushion your landing and immediately drop back into the squat position. That is one repetition.

7.      Do 4 sets of 15 burpee tuck jump.

Tips to keep in mind: 

1.  Keep your core tight throughout the entire movement. 

2.  Land softly from your tuck jump. 

If the goal is going all-out, try Tabata style . That means eight sets of 20 seconds of work, 10 seconds of rest. Just four minutes and you’ll be done!