Cardio AND squats? Why not kill two birds with one stone?
- They’ll make your legs insanely strong.
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 (as well as your arms) to propel you up.
You’ll be sore after the first few times doing them—but don’t worry, your legs will quickly gain massive strength from there.
- They’ll prepare you for other sports.
Play basketball or volleyball in your spare time, or just like to be able to jump spontaneously into the air? Box jumps will improve your vertical jump, speed, and endurance, as well as increase your coordination to help you excel in any new sport you try.
If you’ve ever tried them, you’ll know what I mean—you learn to boost your coordination quickly since it’s all too easy when you’re tired to almost miss the box entirely and hit your shins on the front edge.Yeah..Ouch.
- 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).
Since high intensity jumping such as box jumps stimulates changes in mitochondria (where fuel is converted into energy), your body will burn fat before carbohydrates— good news for anyone trying to lose weight.
- They’ll keep you strong and balanced.
No desire to fall and break your hip later on in life? Then start doing box jumps today.
Since box jumps aid in balance, they’ll protect you from injury now and into old age. Plus, they’ll keep your bones strong and healthy for life. Caution: If you have weak knees or shin splits box jumps may not be the best exercise for you.
- They make you look like a hardcore!
I’d put it right up there with pull ups and the beloved burpees as one of the most hardcore exercises ever.
- They can be done equipment-free.
Simply find a high enough bench, or some stairs, or a table if you’re that good—and get jumping.
Depending on your level, most women should start with a 14″ or 18″ box, and guys should start with a 20″ or 24″ box.
- They’re fun (really)!
Once you get over the fear of actually attempting them, box jumps are one of the more fun exercises to actually do.
Why? Because jumping reminds us of being kids, and playful activities keep you young.
And finally, how to actually do box jumps:
Article by: Reyanne Mustafa
Video by: Jared Kleber, Kyle Leong, Liana Tsirklin