Jumping Jack
A rhythmic bodyweight jump: you jump your feet apart while swinging your arms overhead, then jump back together, done for a set time to raise your heart rate.
- Primary muscles
- Quads, Calves
- Secondary
- Front delts, Side delts, Abductors, Adductors
- Logged as
- Time
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Why do it
Jumping jacks need no equipment and almost no skill, so they fit warm-ups, circuits and short cardio breaks at any level. They mainly work your calves and quads, with your shoulders and hips moving through every rep. They're far less intense than jump squats or burpees, which makes them handy for getting warm before lifting. Do them for time and aim for a steady pace rather than speed.
How to do it
Stand upright with your feet together and your arms at your sides.
Jump and spread your feet to shoulder-width or wider while raising your arms overhead.
Jump again to bring your feet together and your arms back down.
Keep a steady rhythm for the set time. Land on the balls of your feet with soft knees to keep it quiet.
Common mistakes
Landing flat-footed
Slapping down on your heels makes every rep loud and jarring. Land on the balls of your feet with soft knees.
Half arm swings
Stopping your arms at shoulder height cuts out the shoulder work and breaks the rhythm. Bring your hands all the way overhead every rep.
Speeding up until form falls apart
Going faster than you can coordinate turns it into a shuffle. Keep a pace you can hold for the whole set.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
