Jumping Jack tutorial
The jumping jack is a simple, energetic bodyweight move in which the arms and legs open and close together with each jump. It raises the heart rate quickly, improves whole-body coordination and is great for warm-ups and beginner cardio at home.
How to perform
- Stand tall with feet together and arms by your sides.
- Soften your knees and keep your core engaged.
- Jump and land with feet slightly wider than shoulder-width.
- At the same time raise your arms out to the sides and overhead.
- Jump again to bring your feet together and arms back to your sides.
- Repeat at a steady rhythm for the set time or reps.
Breathing: Keep breathing natural and rhythmic, roughly one inhale and one exhale every two jumps.
Key tips
- Land softly on the balls of your feet, letting the heels touch down gently.
- Raise the arms fully and with control.
- For a low-impact version, step one foot out at a time.
Common mistakes
- Landing with locked, straight knees.
- Letting the knees cave in as the legs open.
- Half-raising the arms and losing coordination.
Safety: People with knee pain or pelvic floor weakness should use the low-impact step-out version.
CardioPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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