8-Minute Burpee & Box Jump Workout | The North Face App

Have you ever arrived at the gym or traveled and had no idea what workout to do? Or wanted a quick, effective routine but didn’t have time or equipment? The Mountain Athletics app from The North Face solves that exact problem.

The Mountain Athletics app is free for iOS and offers expertly designed, six-week strength and conditioning programs tailored to outdoor sports such as running, skiing, climbing, and mountaineering. Each program includes a full schedule of workouts, clear how-to videos demonstrating proper form, timers, and progress tracking—essentially a personal trainer in your phone. Whether you’re training for a mountain race or just want to build general fitness, the app provides guided, sport-specific plans and tutorials to help you train safely and effectively.

Because I wasn’t preparing for a specific event, I chose the general fitness track. I appreciated how the workouts are simple to follow yet challenging, and every movement includes explicit instructions and demonstration videos. The built-in timers make it easy to measure and track workout duration and progress over time, which is great for anyone who wants to monitor performance improvements.

One of my favorite routines from the app is the “Work Capacity/Core Strength” session. It’s a timed, high-intensity set that targets conditioning and core stability—perfect for efficient, results-driven training. I often do these timed circuits in my backyard and adapt the equipment as needed.

Burpee Box-Jump 8-Minute Workout

Warm Up

4 rounds: 5 burpees, 8 box jumps, 8 sit-ups, 3 x 40-foot shuttle runs, then a brief stretch. This warm-up raises your heart rate, primes your muscles, and prepares your core for the main set.

Main Workout — Continuous for 8 Minutes

Perform the following sequence continuously for 8 minutes: 1 burpee, 1 box jump, 40-foot sprint. For variety or progression, you can use The North Face’s Burpee Box Jump variation demonstrated in the app’s instructional videos. Push the pace while maintaining good form—this block is short but intense.

– Rest 5 minutes –

Hardrock Core Circuit

Three rounds: 10 weighted sit-ups, 5 kneeling slashers (anti-rotation core chops), 30 seconds front plank, 10 face-down back extensions. This circuit reinforces core endurance and spinal stability after the high-intensity metabolic work.

This workout appears multiple times across the general fitness program, with the continuous interval increasing by one minute each time. Even at eight minutes, a cycle of burpees, box jumps, and sprints can feel relentless—but that’s where you build resilience and cardio capacity.

Key app features that support effective training:

• Progress tracking to monitor improvements over time
• Detailed session calendars and workout schedules for structure
• Coaching messages and cues to improve technique and motivation
• Tutorial videos that demonstrate proper form for every exercise

If you need guidance, structure, or fresh ideas for your workouts, I highly recommend trying the Mountain Athletics app. It’s a free, guided resource built around outdoor sports and general conditioning—great for athletes and fitness enthusiasts who want a reliable, coached program on their phone.