You want to incorporate powerful, high-intensity exercises into your workout. Nothing beats box jumps. Box jumps may not appeal to everyone, especially beginners or those recovering from injury, but from a fitness standpoint, this is an exercise with many benefits. However, from a fitness standpoint, this exercise has many benefits.

The box jump, as the name implies, involves jumping up onto a box (or other tall object, such as a high step or bench). This movement requires power, balance, and stability. This is a plyometric exercise, essentially a "jumping" exercise.

The jumping portion of this exercise is great for the lower body as it stimulates all the muscles of the lower body, including the hamstrings, quads, glutes, and calves. Additionally, the upper body and trunk are also needed to push the body up onto the box, land safely, and then back down again.

Box jumps can be difficult to master, especially as you begin to increase the height of the box. You need to land evenly on both feet without falling forward, backward, or sideways. I've always been a fan of box jumps, and as a runner, I feel the need to incorporate these exercises into my workouts to keep my legs strong and powerful. So when the fitness team at Tom's Guide asked me to do 50 box jumps a day for a week, I couldn't say no.

For those of you who are unfamiliar with box jumps, here's how to approach this lower body exercise. At the gym, you may see boxes of varying heights. If you are new to box jumping, choose the lowest box.

Try different types of jumps. Beginners should first step up to the top of the box and stand tall at the top. This will help them get used to the height and the feel of the box.

You can also improve your box jump by stepping down from the other side of the box, then turning around and jumping on top of the box again, or be brave and step down from the box jump, then drop into a burpee. Ouch.

If you are brave, try jumping while holding a light dumbbell. As always, it is a good idea to have a personal trainer review your form before you progress so you don't risk injury.

A week of box jumps will not improve your running (you need to do it more consistently and with rest days in between), but I felt more powerful when sprinting on the treadmill. [Box jumps require bending as well as extending the lower body joints, plus, as mentioned, they work the lower body muscles that are important for speed in sprinting.

While 50 box jumps a day is not a calorie deficit, I burned about 100 calories in this challenge (measured on an Apple Watch Series 8). However, it is worth remembering that high-intensity training has an "afterburn" effect, meaning that calories continue to be burned after the workout is over.

After about 20 box jumps, things get a little monotonous. As my legs get tired, I find myself stumbling a few times when my feet come off the box or my torso falls forward and my hands fall over. As a personal trainer, I would not recommend starting with 50 reps and definitely not doing them every day. Start with 5 reps and increase gradually. [23] [24] By the end of the week, 50 box jumps a day was getting a little boring. So I incorporated box jumps into a broader training program. 10 kettlebell swings, 10 barbell deadlifts, and 10 box jumps 5 times with minimal rest.

If you're looking for power, sweat, and calorie burn, this cheeky little workout is just the thing.

I thought my legs were pretty resilient, but after jumping box jumps 50 times a day, my legs really hurt. Box jumps are an explosive exercise, requiring the use of every muscle in the lower body to jump up onto the box. My legs weren't sore enough to prevent me from completing the 7-day challenge, but I did incorporate some extra recovery sessions during the week. My trusty massage gun became my best friend.

Box jumps, when done correctly, certainly have benefits, including leg strength, lower body power, and improved stability and balance. But 50 times in a row every day. I will never do it again. I stumbled and lost my balance more times than I care to admit, and generally found the movement monotonous.

Would I continue? The benefits of box jumps are very useful for my main sports of running and lifting; would you recommend doing 50 box jumps a day? No, I would not recommend box jumps if you have never done them before. Add them to your workout a little at a time, say 5 at a time, and use a lower box as well.

If you are not a beginner but want to build power in your lower body, take the time to increase the height of the box and give your body a new challenge. Whatever your level, land softly to protect your knees and watch your form. Happy jumping.