5 Great Jumping Exercises That Impact Your Fitness

jumping exercises
Jumping exercises yield fantastic benefits for fitness that you really can't ignore. Here are our top 5 you should absolutely incorporate into your workout.

Table of Contents

We earn commissions (at no additional cost to you) if you purchase products from retailers after clicking on a link from our site.

Athletes are beginning to include more and more jumping exercises in their traditional workouts, as it has been shown to increase individual endurance levels and improve results. So, why not take what they have proven and use it for your benefit?

Exercises that utilise jumps are taking advantage of the whole body, which engages everything from the legs to the heart.

While top-level athletes may be using them, it is a type of exercise that is used substantially less by the typical gym user. It is a simple thing to add to your gym programs, and we will show you why and how you should.

What Are Jumping Exercises?

We all know what it is to jump. Your thoughts might instantly go to a trampoline or a skipping rope, all those fun things we remember from childhood.

Jumping Exercises

The dictionary definition of jump is ‘to spring clear of the ground or other support by a sudden muscular effort’. And to take it a bit further, it is also known as plyometrics.

Plyometrics uses force and speed of movement to build up your muscles. It is used not only in sports or activities that require physical performance but also to help you do various activities.

This is because using the jumping movement means you stretch your muscles, and then contract them again. The combination of this movement develops great muscles.

Should You Add Jumping Exercises To Your Routine?

Introducing them in any weekly training is very simple. And, you can choose the intensity when you include them.

You can use a lot of energy with jumping exercises but that makes them great for caloric expenditure.

Its execution at high speed helps to define the muscles and to give strength and resistance to the legs.

In the long run, this helps the lower body to gain more power for the rest of the workouts that are carried out in a day of working out or sport.

Jumping exercises are not easy to perform, nor are they suitable for everyone.

Jumping Exercises

Although everyone could say they know how to jump, this action requires good physical shape and good technique, to avoid injuries. If you have previous injuries or health conditions you’re going to want to get professional advice and take it slow.

The great thing is that jumping exercises can be done anywhere, which can allow you to get in shape without needing to be in the gym all the time.

Benefits Of Adding Jumps To Your Exercise Routine

There are different types of jumps, which vary in intensity, height, and positioning. Each variation is designed to alter intensity and strength, thus exercising one series of muscles more than others.

Whether you’re doing things like jump squats or playing basketball, some moves will be more explosive than others but your legs and glutes are getting a great workout.

Some of the benefits of jumping for the body:

  • It helps to activate the lymphatic system, which favors the elimination of liquids.
  • It raises large levels of serotonin, helping to combat chronic depression and reduce stress levels.
  • Improves the pulmonary system and helps control blood pressure.
  • The increase in intensity that occurs during jumps stimulates metabolism, promoting fat burning.
  • They help increase bone density and help prevent arthritis.
  • Improves agility, posture, coordination and balance.
Jumping Exercises

Jumps are often consider to be part of the best fat burning exercises that you can do. It is also often used in the ‘best booty workouts’ where people are aiming to develop the size of their glutes. Now that you know some of the benefits, you should learn about the types of jumps that you can start using.

Try These 5 Great Jumping Exercises

There are different models of jumps that can be implemented depending on the results that you want to obtain and the intensity that you want to achieve.

All of these are great at targeting different muscles and actions that are used for good cardio and leg workouts:

1. Tuck Jumps

Tuck Jumps consist of performing jumps raising both knees towards the chest as high as possible. 

The jump should start and finish with the knees bent, to reduce the impact, since in this way it is cushioned. With it, you work your legs, and abdomen and burn calories.

This is a great bodyweight leg workout and abdominal workout rolled into one.

You may often see this type of jump utilised in HIIT classes because of its simplicity and effectiveness. Once you become proficient with this you can even add things like dumbbells and ankle weights to increase the resistance of the exercise.

2. Squat Jumps

The squat jump is a squat with a jump, which consists of pushing and raising the feet off the ground and then falling into a squatting position.

It is very simple to those who already know what a squat is, as you are simply adding a controlled jump to the end of the action as you come up from the squat.

To avoid damage, it is necessary to carefully watch that the knee does not go beyond the tip of the foot and that the legs form an angle of 90 degrees.

With this exercise, the legs and buttocks are stimulated. It is common for cardio workouts in the gym to utilize some form of squat jump, as it is effective at engaging a wide range of muscles while burning calories.

3. Plyometric Pushups

This jumping model consists of performing push-ups and moving in one jump while maintaining the position

It is perfect for strengthening the chest and arms at the same time while burning calories due to the overexertion that must be made. 

You will take your hands off the ground with the help of an impulse and hit them before falling back into the starting position.

This is different to the other jumps mentioned since it does not necessarily work the lower body since you are not jumping with your legs. Instead, the jump action is performed in the push-up when you push off the ground and you come up from the lowest part of the push.

It looks like you are hopping with your upper body when you can do it smoothly, and you can even add variations like the clap push-up when you are skilled at it.

4. Box Jumps

This jump is practiced a lot of the time in cross fit sessions. With it, the lower part of the body is worked intensely, particularly the legs and buttocks where the muscle engagement is highest.

It consists of jumping with great intensity on top of a box, returning to the natural and repeating the jump, so on.

Normally with this one your starting position will be in a squat, and when you jump and land of the box you want to land in this position again.

The main point of this exercise is to build explosive power in your muscles with the jumps while maintaining control and stability. This is another exercise that can be performed with dumbbells to increase the resistance later on.

5. Jumping Jacks

Jumping jacks are a great and easy way to burn calories in and out of the gym.

For this movement, you start with your hands by your side and feet together. When you jump, you will spread your feet apart each side and bring your hands above your head.

As you jump again, you will return to the starting position before repeating the movement for the required reps.

It is a very effective exercise that is even utilised by the military to build endurance and muscles. The simplicity of the jumps allows almost anyone to do it, so it can be a great exercise to utilise if you are someone looking to start losing a bit of weight.

You can start with low sets and reps, and gradually build this up as you become better, even potentially using dumbbells to maximise the resistance.

Extra Things To Improve Your Jumping

There are some additional things you can do to help your legs jump higher.

You could try using a rebounder trampoline to work your legs. This has been known to help flush toxins and other waste products out of your body, helping your lymph drainage and immune system.

While you’re having fun bouncing in the air your body is activating muscles in all sorts of new ways.

Plus, the bonus is, it will aid weight loss and increase the intensity to engage your heart.

Another alternative may be to include skipping in your routine.

Of course, you could use a simple skipping rope, they are very effective. However, with new technology you have some added benefits.

The new versions of jump ropes connect with apps to give you all sorts of data and help you improve.

And lastly, using a plyometric box for jumping is a fantastic way of gradually building up your strength.

You can adjust the height by rotating the box. Plus, it’s anti-slip and made from durable foam so you won’t get injured.

Box jumping is a very effective exercise and great for your home gym.

Jumping exercises bring some diversity to your workouts and have been proven to help your overall fitness. But, as always, remember to professional advice because they aren’t suitable for everyone.

Share this post