Enter your body weight, box height, and number of box jumps to calculate your calories burned doing box jumps. A 150 lb person burns about 0.58 calories per jump onto a 24-inch box.
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Box Jump Calorie Formula
This calculator uses a simple rep-based formula that scales with body weight, box height, and total jumps.
Calories = Body Weight × Box Height × Jumps × 0.000161
- Body Weight is in pounds
- Box Height is in inches
- Jumps is your total number of box jumps
If you use the advanced tab, total jumps are found first with:
Total Jumps = Jumps per Minute × Minutes
Calories Per Jump on a 24-Inch Box
| Body Weight | Calories Per Jump | Calories Per 20 Jumps |
|---|---|---|
| 120 lb | 0.46 | 9.27 |
| 150 lb | 0.58 | 11.59 |
| 180 lb | 0.70 | 13.91 |
| 200 lb | 0.77 | 15.46 |
What Box Jumps Train
Box jumps are a plyometric lower-body exercise used to build explosive power and athletic coordination. Repeated reps also raise heart rate quickly, which is why they are often used in conditioning circuits.
- Primary muscles: glutes, quads, calves, and core
- Best for: power, jump training, and fast-paced conditioning blocks
- Common rep ranges: 5 to 15 per set for power, higher totals for conditioning
Common Box Heights
- 16 inches: beginner-friendly height
- 20 inches: common general fitness height
- 24 inches: standard athletic benchmark
- 30 inches: advanced training height
Example
A 150 lb person doing 30 box jumps onto a 24-inch box burns:
150 × 24 × 30 × 0.000161 = 17.39 calories
