Exercise guide
Jack Burpee
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
The Jack Burpee is a high-intensity compound movement that integrates jumping jacks into the traditional burpee to maximize cardiovascular demand and full-body muscle recruitment. It specifically targets the core and shoulders through the plank jack phase while building explosive power in the lower body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, core engaged, and arms at your sides.
- Ensure you have enough space to jump your feet out both behind and to the sides.
- Maintain a neutral spine and keep your weight distributed through your mid-foot.
How to do it
- Squat down, place your hands firmly on the floor, and jump your feet back into a high plank position.
- Perform a plank jack by jumping your feet out wide and back together while keeping your hips level.
- Jump your feet forward toward your hands, then explode upward into a jumping jack, swinging your arms overhead as your feet jump out.
- Land softly with your feet back together and immediately transition into the next rep; inhale on the way down and exhale on the jump.
Form checklist
- Keep your hips level and core braced during the plank jack to avoid lower back arching.
- Land softly on the balls of your feet to minimize joint impact.
- Keep your hands stacked directly under your shoulders when in the plank position.
- Maintain a proud chest and neutral spine during the squat transitions.
Pro tips
- Focus on the 'snap' of the plank jack; the faster your feet move, the more your core must stabilize.
- Minimize the time your hands are on the floor to keep the intensity high and the movement fluid.
Make it harder
- Incorporate a full push-up immediately following the plank jack to increase pectoral and tricep activation.
- Replace the standard jumping jack at the finish with a 'Star Jump' for maximum power output and heart rate elevation.
Frequently asked
- What muscles does the jack burpee work?
- The jack burpee primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the jack burpee?
- The jack burpee requires no equipment — just your body weight.
- Is the jack burpee good for beginners?
- The jack burpee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Tuck JumpAdvanced · calves, glutes, hamstrings, and quadriceps