If you’re looking to add something new and exciting to your workout routine, look no further than box jumps. Perfect to get your heart rate up and sculpt the best looking calves out there, box jumps are one of the most efficient exercises that you could engage in every day.
What Are Box Jumps?
Box jumps require some kind of plyometric box or a raised, steady surface for you to practice. The way this exercise works is by jumping onto a box, landing on both feet and straightening your legs to complete the jump. Then, you jump back down and repeat the exercise as fast as you can.
You also have the option to customize the height of the box and adjust it according to your fitness level. For beginners, women usually start with a 14-inch to 18-inch box, and men begin with a 20-inch to 24-inch box.
The recommended workout for box jumps involves three to four sets of 10 to 20 box jumps at least three times a week.
Benefits of Box Jumps
Incorporating box jumps into your routine comes with various health benefits that you will want to take advantage of starting today.
1. Torches calories and fat
Jumping at a fast pace burns about 800 to 1,000 calories an hour. Since box jumps are high intensity, this exercise will burn fat before burning carbohydrates and help with weight loss.
2. Improves balance and coordination
Balance and coordination are two essential skills that are necessary to keep working on, especially as we age. Engaging in box jumps improves your overall balance and strengthens your bones and muscles in the process.
3. Boosts athletic skills
If you’re a fitness buff and love to play sports, box jumps will improve your overall performance whether it’s basketball or surfing. This exercise is excellent to increase your vertical jump, speed and endurance — all important skills needed to master any sport.
4. Strengthens the legs
Box jumps engage your glutes, hamstrings, quads and calves and you will continue to boost strength in these muscles with every jump. Not only will you come out with stronger legs, but you will also boast a great looking set of calves as well.
5. Promotes core and arm strength
You need your core and arms to help you swing into a box jump. As you perform this exercise, you inevitably engage your core and lower back muscles as you tighten your abs to jump. Your core muscles will be stronger than ever and you will be one step closer to a strong set of abs.
6. Promotes better posture
As the core muscles are strengthened with box jumps, the stomach and lower back muscles are also strengthened. Since the core helps to support the body, having a strong core will improve posture and lower the risk of lower back injuries.
7. No equipment needed
No equipment, no problem! Box jumps can be performed on stairs or any sturdy table or bench. While you can invest in equipment for your box jumps, it’s definitely not necessary as you can still get a great work out without it.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
10 Benefits of Box Jumps That Will Have You Jumping All Day Long. (2017, June 15). Retrieved from https://www.fitandme.com/benefits-of-box-jumps/Stryker, K. (2014, August 07).
6 Reasons To Do Box Jumps Every Day. Retrieved from https://www.mindbodygreen.com/0-14829/6-reasons-to-do-box-jumps-every-day.html