Stand upright to the side of a raised object (plyo box or Swedish box, including the top section). From a standing position, bend your legs and place your hands next to your feet to lower yourself into a squat. Support yourself with your hands, then jump backwards with both legs to move into a push-up position. Lower your upper body completely by bending your arms (prone position). From the prone position, push back up into the push-up position with both arms and jump back into the squat. From the squatting position, push off the floor forcefully with your legs to perform a sideways jump over the raised object (using the momentum of your arms). After landing (no need to stand upright), restart the sequence from the squatting position and then jump back to the starting position.
Attention:
Keep your hands steady and shoulder-width apart when doing a burpee; do not let your back sag when in the plank position; bend your knees slightly on landing; do not let your knees collapse inwards; Adjust the box height to suit your fitness level (reduce jump height and speed if you become tired).
Lighten:
Move your legs forwards and backwards one at a time during the burpee instead of jumping; step over the box (step-over) instead of jumping over it; use a lower box to jump over; perform the burpee without the push-up.
Harden:
Extra weight; a taller object to jump over; a burpee with an extra push-up (without lying fully on your stomach).
Variation:
Frontal jumps onto and off the object.
