This is a basic jump onto a sturdy, elevated surface. If you do not have a box and have access to stairs, you can jump on the first step or even the second step if you want more of a challenge. If you have neither, you can substitute a tuck jump for this exercise. You can also either jump back down onto the floor, or you can step down for a less intense exercise.
Why it works
Jumps really push the muscles to burn calories for that burst of energy, plus, studies show that short bursts of energy build more muscle.