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Burpee Long Jump with Push-up

Burpee Long Jump with Push-up

The "Burpee Long Jump with Push-up" is an intense full-body exercise that combines cardiovascular conditioning, muscular strength, and endurance. This compound movement targets a wide range of muscles, including the chest, shoulders, arms, core, glutes, and legs. To perform a Burpee Long Jump with Push-up, start in a standing position with your feet hip-width apart. Lower yourself into a squat position, placing your hands on the floor just in front of your feet. Kick your feet back into a push-up position, ensuring that your body forms a straight line from head to heels. Perform a push-up, making sure to keep your core engaged and your elbows tucked close to your sides. As you push back up, explode with your legs and jump your feet forward, landing in a squat position. From here, jump forward as far as you can, using your arms for momentum. Repeat the sequence for the desired number of repetitions. This exercise is highly effective for improving cardiovascular fitness, as the rapid transitions and explosive movements elevate your heart rate and challenge your endurance. The push-up component targets the chest, triceps, and shoulders, while the long jump engages the glutes, hamstrings, and quadriceps. Additionally, the Burpee Long Jump with Push-Up helps strengthen the core muscles, promoting stability and balance. When performing this exercise, it is crucial to maintain proper form and technique throughout each repetition. Always remember to engage your core, land softly to minimize impact on your joints, and focus on explosive power during the long jump. As with any exercise, it's recommended to warm up properly beforehand and listen to your body, adjusting the intensity or difficulty level as needed. Incorporating the Burpee Long Jump with Push-up into your workout routine can add variety and challenge, making it a great choice for those seeking total-body conditioning and improved athletic performance. Remember to consult with a professional trainer to ensure proper execution and to modify the exercise based on your individual fitness level and goals. Keep pushing yourself, and enjoy the benefits that this dynamic exercise has to offer!


  • Start in a standing position with your feet shoulder-width apart.
  • Lower yourself into a squat position, placing your hands in front of you on the floor.
  • Kick your feet back to get into a push-up position.
  • Perform a push-up by lowering your body towards the floor, keeping your core engaged and back straight.
  • Push yourself back up and quickly bring your feet back to the squat position.
  • Explosively jump forward as far as you can, swinging your arms for momentum.
  • Land softly with bent knees to absorb the impact.
  • Repeat the sequence for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise for stability and control.
  • Focus on maintaining proper form, especially during the push-up portion of the exercise.
  • To build strength and endurance, gradually increase the number of repetitions you perform.
  • Include this exercise in a well-rounded workout routine that targets multiple muscle groups.
  • Incorporate variations such as adding a knee tuck or a double jump to challenge yourself further.
  • Ensure you have enough space to perform the long jump safely and effectively.
  • Listen to your body and take breaks as needed, especially if you're a beginner.
  • Stay hydrated and fuel your body with a nutritious pre- and post-workout meal or snack.
  • Pay attention to your breathing pattern, exhaling during the push-up and inhaling during the jump.
  • To prevent injury, warm up properly before attempting this exercise.


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