Star Jump tutorial
The star jump is a full-body cardio move where you jump and spread your arms and legs like a star. It needs no equipment and is great for warm-ups and interval work at home.
How to perform
- Stand tall with feet together and arms at your sides.
- Bend your knees slightly and brace your core.
- Jump up explosively, spreading your legs apart and raising your arms overhead.
- At the peak, hold a star shape with your body.
- Land softly on the balls of your feet with knees slightly bent.
- Bring your arms and legs back in and go straight into the next rep.
Breathing: Exhale as you jump and inhale as you land, or simply breathe in a steady rhythm.
Key tips
- Land softly and in control.
- Keep your knees in line with your toes when landing.
- If jumping is too hard, use a low-impact version by stepping out.
Common mistakes
- Landing on the heels with straight knees.
- Letting the knees cave inward on landing.
- Rounding the back or leaning too far forward.
Safety: People with knee, ankle or back issues should choose the low-impact version. Do not train on slippery surfaces.
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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