HIIT
Full body
Cardiovascular system
Intermediate
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HIIT
Jump Squats
An explosive squat variation that turns every rep into a vertical jump, building leg power alongside a serious cardiovascular hit.
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Suggested use
Sets
4
Time
30s
Rest
45s
HIIT
Intermediate
Power
Cardio
Endurance
Jump
Muscles worked
Primary
Quads
Glutes
Secondary
Hamstrings
Calves
Abs (rectus abdominis)
Equipment
No equipment needed - just your body.
How to do it
- Stand with feet shoulder-width apart, toes turned slightly out.
- Sit your hips back and down into a squat with your chest up and heels planted.
- Swing your arms back as you load the squat.
- Drive hard through the whole foot and jump as high as you can.
- Land softly on the mid-foot with knees tracking over your toes.
- Sink straight into the next squat and repeat.
Common mistakes
- Landing with locked knees or letting the knees cave inward.
- Cutting the squat short and turning the rep into a small hop.
- Leaning the chest too far forward on takeoff.
- Chasing height so hard that landings become loud and unstable.
Safety first
- Land as quietly as possible — soft landings mean your joints are absorbing well.
- Reduce jump height or switch to regular squats when your legs fatigue.
- Avoid slippery floors and unstable surfaces.
Who should avoid or modify
- Acute knee, ankle or hip pain, or a recent lower-limb injury or surgery.
- Pregnancy — high-impact jumping often needs modification; consult a licensed clinician.
- Known heart condition or uncontrolled high blood pressure — consult a licensed clinician before high-intensity training.
Breathing and tempo
Breathing: Inhale as you sink into the squat, exhale sharply as you jump.
Tempo: Explode up, land soft, own the landing for a beat, then go again.
Progressions
Add
Regressions
Calisthenics
Quads
Glutes
Beginner
