07.07.2016 - By Dr Jyotsna Verma

Box Jumps

Box jumps are a compound, multi-joint exercise. As with exercises like the bench press and squat, when you're working at 90% of your one-rep max, you won't be able to perform three sets of 10 at this intensity. ​When training for explosive power, perform box jumps at a very challenging height for sets of 1–3 reps.

You won't gain muscle doing high volume box jumps, but you will potentiate the nervous system to fire at a more efficient, faster rate. By improving nervous system efficiency, you'll improve strength, which increases work capacity at sub-maximal weights to build muscle.

Further, box jumps aid in developing muscle fibers by extending the muscles of the quads, hamstrings and glutes – and then contracts them in an explosive upward momentum. In order to perfect a box jump, you must develop agility, coordination, accuracy and balance.

They blast calories and melt fat. When you jump, your body burns 800 to 1,000 calories an hour (compare that to 200 to 300 calories burned per hour while walking).
Box Jumps are NOT a Cardio Workout. According to a recent Duke University study, minute per minute, cardio burns more calories than strength training. However, cardio doesn't do much for your muscles. ... Box jumps are NOT a cardio workout!
Jumping increases your strength and muscle tone, and builds both upper body and lower body strength like crazy. Box jumps force you to jump high enough that you're forced to use every single muscle in your legs to get you up onto the box. 2. They burn a ton of calories and blast fat.

We love that CrossFit has popularized box jumps again. The exercise builds explosive power, trains your fast twitch muscle fibers, and makes you more athletic.
What we don’t love? The fact that most people do them wrong, according to Men’s Health Fitness Director BJ Gaddour.
Follow the jumping, landing, and dismounting tips in the video above, and you’ll safely build more strength, stability, and power from start to finish. Keep an eye out for additional ways to increase single-leg strength and starting strength, too.
Once you nail the correct form, add box jumps to your workout. For maximum power, do sets of 3 to 6 reps every 2 to 3 minutes. For a conditioning stimulus, go for 10 minutes straight, alternating which leg you step off the box with each time.

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This Article was originally published on 07.07.2016 and updated most recently on 13.09.2025