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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 2-5 | 3-5 min |
| Hypertrophy | 4 | 6-8 | 2-3 min |
| Endurance | 3 | 10-15 | 60s |
| Fat Loss | 4 | 8-10 | 60-90s |
Add Box Jump to your workout. FitCommit tracks sets, reps, and calories burned.
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7
cal/min light
10
cal/min moderate
14
cal/min vigorous
Start seated, removes stretch reflex
Step off box, jump on landing
Alternating legs, less impact
Yes. Box Jump burns approximately 10 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include landing with stiff straight legs and using a box that is too high. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Seated Box Jump, Depth Jump, Step-Up Jump. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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