Fitness enthusiast and celebrity figure Susanne Khan has made an impressive return to high-intensity training, successfully mastering the challenging box jump exercise after a four-month hiatus from this particular movement.
Overcoming Fear Through Discipline
Taking to Instagram, Khan shared an inspiring video of herself performing the core-burning box jumps in what appears to be a gym setting. The fitness enthusiast accompanied her post with a powerful message about perseverance and self-improvement.
"Note to Self.. discipline will set you free," she wrote in her caption. "P.s there was so much fear doing these box jumps today coz I didn't do them for over 4 months.. but sometimes it's that fear that pushes u to find the better version of yourself."
Expert Analysis: Benefits of Box Jump Exercises
Fitness consultant Pawan Behal explained to indianexpress.com that the burpee box jump-over engages multiple muscle groups simultaneously. "The core is heavily involved throughout the entire exercise," Behal stated, noting this makes it particularly effective for strengthening abdominals, obliques, and lower back muscles.
The jumping and squatting components primarily target lower body muscles including quadriceps, hamstrings, glutes, and calves. According to Behal, "The explosive power needed for the box jump works on fast-twitch muscle fibres, enhancing lower body strength and power."
When performed in sets or for extended periods, burpee box jump-overs help build overall muscular endurance, making them beneficial for both strength training and cardio conditioning. The continuous movement involving multiple muscle groups significantly improves cardiovascular endurance.
Important Safety Warnings for Beginners
Fitness coach Wanitha Ashok, who also serves as a Fit India Ambassador, issued crucial warnings for those considering adding box jumps to their routine. "This plyometric exercise works the glutes, hamstrings, quads, abductors, adductors and calves in one go," she explained to indianexpress.com.
However, Ashok emphasized that "box jumping is an elite exercise routine and is not suitable for beginners, people with joint issues and general fitness problems." She specifically recommended this exercise for athletes, sportspeople, and individuals with specific fitness goals.
The fitness expert expressed personal reservations about promoting box jumping, noting it's "an impact-oriented exercise routine, intense and not good for the joints in the long run." She pointed out that millions of bodyweight exercises can provide similar benefits without the same level of risk.
Ashok advised fitness enthusiasts to incorporate box jumps sparingly, suggesting using them "in conjunction with other forms of exercises like interval training or HIIT weekly once." She particularly cautioned against blindly following social media reels, stressing that proper landing techniques are crucial for safety.
"One wrong move can lead to injuries," Ashok warned, adding that "these celebs and experts always workout under the guidance of a certified trainer."
The fitness coach's comments highlight the importance of professional guidance when attempting advanced exercises like box jumps, especially given their potential impact on joints and the technical precision required for safe execution.
