Thinking of adding new exercises to your workout routine? Box jumps are an easy way to train your body for power, strength, and endurance. Learn about all the benefits of box jumps and why it’s a good idea to start adding them into your daily exercise routine.
What are Box Jumps?
First off, what exactly are box jumps? Maybe you’ve heard of box jumps and done them before, but for the people who don’t, box jumps are a plyometric exercise that helps strengthen your main lower-body muscles including the glutes, quads, calves, and hamstrings. Basically, it’s performed exactly as the name would suggest, you explosively jump on and off of a box.
However, like most exercises, if you do them wrong, you risk injury. So, if you’ve never done box jumps before, make sure you understand the proper way to do them. Check out shape.com’s tips on doing a proper box jump to avoid injury:
How to Do a Box Jump
- Start out in front of the box with your feet shoulder-width apart.
- Swing arms and hinge hips back with a tall chest, flat back, and engaged core.
- Swing arms forward, using momentum to jump up and slightly forward, landing softly with both feet completely on the box.
- Stand up, locking out the knees and extending hips. Carefully step back down to the ground.
Do 2 to 3 sets of 3 to 5 reps.
Box Jump Form Tips
- Try to land as softly as possible. (Harder and louder landings mean more pressure on your joints.)
- Control the descent onto the box by keeping your core engaged.
- To make sure you jump far enough forward, aim to land near the center of the box.
Why Box Jumps?
There are plenty of other exercises out there that can give you similar gains and benefits that aren’t as risky. So, why box jumps? Honestly, other exercises just aren’t as cool. The best part about doing box jumps is that they make you look like a total boss at the gym!
Seriously though, box jumps have some pretty awesome health benefits! Here are 5 reasons why you should consider adding box jumps to your daily workout routine…
#1 - Box Jumps Burn More Calories and Fat
When you do jumping exercises, your body burns more calories. Doing box jumps you can burn 800 to 1,000 calories an hour, whereas you can only burn 200 to 300 calories an hour while walking!
And since box jumps are a high-intensity movement, your body will burn fat before carbohydrates— a key to help lose weight!
#2 - Increase Your Overall Performance
When you do box jumps properly, they will help improve your vertical jump, speed, and endurance; they also increase your coordination to keep you in peak performance.
#3 - No Need For Equipment
One thing that’s great about box jumps is you can do them anywhere. There’s no need to go to the gym! If you don’t have a box at home, you can do them on your stairs, on a bench or even a table.
Nothing’s stopping you from reaping the benefits of box jumps!
#4 - Stay Balanced and Strong
Box jumps are great for keeping you balanced and strong as you grow older. So, they’ll protect you from old age and keep your bones healthy.
#5 - They’re Fun
Once you get the hang of box jumps, they’re one of the most fun exercises to do! They’ll keep your workouts fun and enjoyable.
Once you decide to add box jumps to your daily routine, get ready to reap these benefits! And get ready for strong, toned legs!
Not ready to take the plunge and add box jumps into your routine yet? Watch this video of 14-year-old Tim, who has no arms, landing a 20” box jump!
Get Started!
Just like Tim, you can do anything you put your mind to! If you decide that you want to add box jumps into your workout and get stronger, there’s nothing stopping you, but you! So, get jumping today!
Now that you know how to do box jumps effectively, you’re one step closer to getting in peak physical performance. Pair this with watching your diet, and you’ll notice significant increases in your body size and strength. Check out Nitraflex Pump to aid you in your effort and improve your muscles with stage-worthy results.