Box jumps are a plyometric (jumping) exercise involving using a box, as the name suggests. In this exercise, you have to jump from the floor up onto a raised surface box. This jumping exercise mainly targets your calves, hamstrings, glutes and quadriceps. This workout has numerous benefits and, therefore, should be added to your workout routine. It allows you to increase your vertical jump range, by which you can easily jump higher than usual. As this exercise involves the use of a lot of energy, it is perfect for burning calories.
Given below is the perfect guide on doing box jumps efficiently to attain a boost of power and burn body calories.
How To Do Box Jumps Like A Pro:
There are two ways you can do box jumps- one focuses on conditioning while the other focuses on strength.
If you are willing to increase your rate of strength, try doing 4-5 sets of reps while taking a rest for a few minutes in between sets.
On the other hand, if you want to increase your endurance rate, try doing three sets of 20 reps while taking a rest of 1 minute in between each set.
1. Initially, stand with your feet shoulder-width and a box placed in front of you.
2. Then bend your knees a little, and while bringing your arms behind you, drop down.
3. Now, while allowing your arms to swing out forward, jump onto the box.
4. Then land down gently on both your feet while bending your knees slightly.
5. Lastly, return to the starting position by stepping back down.
If you have grown to be comfortable while performing the classic box jumps, feel free to try out the variations listed below:
1. Box Step-ups:
This exercise is a little bit harder than the classic box jumps as it involves doing a squat on the box while landing on it.
1. Stand with your feet shoulder-width apart and in front of a rigid plyo box.
2. Firstly, do a squat while standing on the floor.
3. Then step up onto the box using one foot at a time.
4. As you have landed softly on the box, do a squat again.
5. Lastly, return to the starting position by stepping back down and returning to the squat position.
Sets And Reps- Aim for three sets of 8-reps.
2. Low Box Jumps:
This variation of box jumps allows you to destroy the fear that arises while performing the traditional box jumps. It is advised to choose a box that is 6 inches tall as it will enable you to land back to the ground in a squat position safely.
1. Initially, stand with your feet shoulder-width apart and in front of a rigid plyo box.
2. Now, perform a squat jump to land softly on the box’s surface in a squat position.
3. Now, return to the starting position by stepping back down to the floor.
Sets And Reps- Aim for three sets of 8-10 reps.
3. Weighted Box Jumps:
This version of the classic box jumps involves lightweight to boost up strength and force production of your body.
1. Initially, stand with your feet shoulder-width apart and in front of a box with a dumbbell in each hand. This is your starting position.
2. Then jump onto the box using both feet and land softly on it.
3. Now pause for a second, then return to the starting position by jumping back down.
Frequently Asked Questions:
1. How many boxes jump should I do in a day?
You should aim for at least 20-40 repetitions of box jumps per workout.
2. Are box jumps well for losing weight?
Yes, box jumps are excellent for burning your calories and thus, losing weight as they require a lot of energy and speed.
3. What are some variations of box jumps?
Some variations of box jumps include weighted box jumps, depth drop, seated box jumps, single-leg box jumps, and so much more.