Tunk Jump
The tunk jump is a plyometric cardio exercise involving explosive squat jumps performed in rapid succession. It develops lower body power, cardiovascular endurance, and landing mechanics, making it effective for both athletic conditioning and high-intensity interval training.
How to do it
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees into a partial squat position.
- Explosively jump upward, extending through your hips and knees at the peak.
- Land softly with your knees bent to absorb the impact.
- Immediately lower into the squat and repeat for the desired number of repetitions.
Form cues
- Keep your chest up as you lower into the partial squat.
- Drive through your entire foot to explode upward.
- Land softly on the balls of your feet, rolling back to your heels.
- Bend your knees immediately upon landing to absorb the shock.
Breathing: Inhale as you lower into the squat, and exhale sharply as you drive upward into the jump.
Common mistakes
- Landing with stiff legs, which places too much stress on your knees and lower back.
- Skipping the partial squat before jumping, reducing the explosive power you generate.
- Looking down at the floor, which can cause your chest to collapse forward.
Muscles worked
Primary: cardiovascular system. Secondary: upper legs, glutes, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 seconds
Lose weight
3–4 sets × 10–15 reps, rest 60 seconds
Build muscle
3 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp joint pain or discomfort, stop the exercise right away.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do tunk jumps on a hard floor?
It is best to perform them on a cushioned mat or carpet to help absorb the high impact on your joints.
What should I do if my knees hurt when landing?
Stop immediately and switch to a lower-impact movement like regular bodyweight squats or a gentler stepping variation.
How often can I include tunk jumps in my routine?
1 to 2 times per week is plenty for beginners, as high-impact plyometric exercises require significant recovery time.