Cardio
Jumping Jacks
BeginnerA simple, effective full-body cardio movement, great for warm-ups and conditioning.
Target muscles
Full Body, Cardio
Calories burned
~10 kcal / set
Secondary muscles
—
Equipment
Bodyweight
Goal
Fat Loss, General Fitness
Sets / Reps
3 × 30-40
Benefits
- • Great warm-up or conditioning finisher
- • Elevates heart rate quickly
Step by step
- 1Stand tall with feet together, arms at your sides.
- 2Jump your feet out wide while raising your arms overhead.
- 3Jump your feet back together while lowering your arms.
- 4Keep a steady, rhythmic pace.
Breathing guide
Breathe steadily in rhythm with each jump.
Common mistakes
- • Landing flat-footed and heavy
- • Not fully extending the arms overhead
Safety tips
- • Keep your knees slightly bent to absorb impact.
- • Breathe rhythmically with the movement.
Variations
- • Cross-jack
- • Squat jack