Performing burpee jump-ups will give you a full-body workout. You can also improve your stamina and cardiovascular fitness by doing burpee jump-ups. Start slow when you first try the exercise, and then as your fitness level improves, you can do more burpees during your workout to increase the difficulty.
When you are going to do burpee jump-ups, since the exercise works many different muscle groups, you should perform a thorough stretch of your arms, legs and back. You may also want to do a few push-ups and sit-ups before you begin your burpee workout. Make sure you have enough space to perform burpee jump-ups, and that you have on comfortable shoes and workout clothes.
Performing a Burpee Jump-Up
To perform a burpee jump-up, stand up straight with your arms by your sides and your feet at shoulder width. Squat down and place your palms face down on the floor in front of you. Kick your legs behind you so you are in a push-up position. Do one push-up, then pull your legs back under you into the squat position, keeping your palms face down on the floor. Stand and then jump in the air, bringing your arms over your head to reach for the ceiling. When you land, you will finish the first burpee-jump-up.
Try to do at least 10 burpees during the first set, then take a short break. Get a drink and catch your breath, then try to do another set of 10 burpee jump-ups. Once you do the workout a few times, you will be able to do more burpees at a time, or you can increase the total number of sets that you perform.
Increasing the Intensity
To increase the intensity of burpee jump-ups, at the end of the burpee, try doing a standing broad jump instead of jumping straight up in the air. Instead of changing to a broad jump, you can pull your knees up toward your chest when you jump straight up in the air. Practice both of these different movements, or alternate between the two during your workout.
Another way to increase the intensity of burpee jump-ups is by holding a small dumbbell in each hand. Be careful if you use dumbbells that are round on the ends, since it will be difficult to do the push-up. You can also do dumbbell curls after you land the jump, which will help you increase the difficulty of the burpee.
Once you are able to do all of these advanced burpee jump-ups with ease, to further increase the intensity, try a Parkour burpee. You need a table for the Parkour burpee, which you place on the floor in front of you. Instead of jumping straight up in the air at the end of the burpee, jump up onto the table. Do another burpee while you are on top of the table, then jump back down to the floor. Make sure the table is heavy enough to support your weight, and be careful not to trip when you jump.