𝐖𝐇𝐘 & 𝐇𝐎𝐖 𝐓𝐎 𝐃𝐎 𝐁𝐎𝐗 𝐉𝐔𝐌𝐏𝐒! By @P.T.Pete
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1. They'll increase your athletic abilities.
Whether you like to skateboard, surf, or play basketball in your spare time, box jumps will help to improve your vertical jump, speed, and endurance, as well as increase your coordination to help you excel in any sport you want to do.
2. They’ll give you amazing calves.
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 to get you up onto the box.
3. They burn a ton of calories and blast fat.
When you’re jumping at a fast pace, your body burns 800 to 1,000 calories an hour (compare that to 200 to 300 calories burned per hour while walking). And since high intensity jumping stimulates changes in the mitochondria (where fuel is converted into energy at the cellular level), your body will burn fat before carbohydrates — always good news for anyone trying to lose weight.
To do one, you’ll need some type of plyometric box or sturdy raised surface. You’ll jump up onto the box, landing with both feet, then straightening your legs at the top position. Then you'll jump back down, and then immediately spring back up as quickly as you can. You can also step back down from the box rather than jumping down if you have knee problems or just feel more comfortable doing so.
Choosing the height of your box will depend on your current fitness level, but most women will want to start with a 14-inch to 18-inch box, while most men will want to start with a 20-inch to 24-inch box. I typically use a 20-inch box.
Start with three or four sets of 10 to 20 box jumps three to four times a week, or just add them to your regular high-intensity impact training (HIIT) workouts.