Benefits of Box Jumps & How to Add Variety to your Workout (Tips & Exercises)

A box jump workout has a lot of benefits without a lot of equipment. All you need is a stable box, your own body weight, and a few tips on how to do it correctly.

Benefits of Box Jumps

Box jumps are one of the main exercises in plyometric training or jump training. Not only do you burn a lot of calories through the explosive movements, you also work on endurance, strength, and coordination. At the same time, you train your body’s stability and mobility. By improving these two things, you will be more flexible, faster, and more agile. This will also boost your footspeed and help your balance. 

Sharpening your coordination makes you better at other sports and helps you move through the day more securely and with fewer injuries. You will become more aware of your body and develop confidence.

Before you start box jumps…

You need to have strong legs, coordination, and a bit of courage. Make sure you use a stable box on a flat surface that doesn’t slip. 

You can choose the size of the box. Generally it should come to your knees and can vary depending on your fitness level. To find out how high you can jump, start on low platforms and work your way up. This way you will build strength and confidence.

If you don’t have a box:

You can also use stairs or benches at the gym. Use park benches and tree trunks when training outdoors.

What are the training benefits?

Explosive strengthspeed strength, and vertical jumping power are the primary areas you train.

In box jump training you work all of your leg muscles and strengthen your core using your own body weight. Box jumps also boost endurance and improve your cardiovascular health. Plus, you burn between 800 and 1,000 calories per hour with explosive plyometric training, which makes it a great option for people who want to lose weight. If you want even more of a challenge, use ankle or wrist weights, sandbags, or free weights.

Workout Tip:

You can integrate jumping exercises into your usual workout, for example as a cardio exercise in between sets or swap out another cardio exercise like jumping jacks. You can find more bodyweight exercises and targeted training plans in our adidas Training app.  

Combine box jumps with other bodyweight exercises. Learn more in the adidas Training app.

Be sure to warm up properly:

Take plenty of time to warm up before doing a plyometric workout. It’s easy to pull a muscle or sprain your ankle in a jump if your body isn’t ready for it. Most importantly, the jumps should be performed in a controlled manner.

How to do box jumps correctly

Start in a low squat and stretch your arms out behind you like a ski jumper before takeoff. Now push yourself off the floor with all the strength in your legs and use your arms for momentum. Make sure to land softly with both feet fully on the box and absorb the jump with your knees. Jump or step down from the box and start again. Make sure your starting position is stable and the jumps are controlled. Messy, chaotic movements increase the risk of injury.


Pregnant women should avoid this workout due to the explosive movements. Anyone with problems with their lower back, knees, or ankles should focus on exercises without jumps.

Add variety to your workouts

The variations below will make your box jump workout even more fun! You can do these exercises with a partner, too:

1. Jumping Jacks to Jump-up

Stand just in front of the box and start with a jumping jack on the floor. Then jump onto the box with both feet and land in a stable position. You can also do this exercise with a partner by taking turns.

2. Burpee Step-up

Stand in front of the box and start with a Burpee. As soon as you stand up from the Burpee, jump onto the box with both feet and jump or step down again. You can also do this exercise with a partner by taking turns.

3. Ball Crush Jump-up

You and your partner kneel on the floor on either side of the box. Throw a light medicine ball back and forth. While one person catches the ball, the other jumps on the box. 

4. Jump from Box to Box

You can try out different jumps and exercises with two or more boxes. Get creative!

Find more exercise variations for box jumps here. We’ve also put together an upper body workout here when your legs need a break.

Tom Koscher As a personal trainer and running coach, Tom loves to inspire and challenge others with creative workout ideas. He simply cannot resist fitness challenges. Tom's motto is: why walk when you can run? View all posts by Tom Koscher