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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Jumping Jack
HIITBeginner

Jumping Jack

Jump the feet out wide while raising the arms overhead, then jump back together. A classic warm-up and light conditioning drill.

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Primary muscles

  • Cardiovascular System
  • Calves (Gastrocnemius)
  • Side Delts

Secondary muscles

  • Hip Abductors
  • Adductors
  • Soleus
  • Quadriceps
Sets
2–4
Duration
30–60 sec
Rest
15–30s

How to perform

Jumping Jack movement

Main muscles working (thicker lines)

Starting position

Stand tall with feet together and arms at your sides.

  1. 1

    Jump your feet out to slightly wider than shoulder-width.

  2. 2

    At the same time, sweep your arms out and up overhead.

  3. 3

    Jump your feet back together while lowering your arms to your sides.

  4. 4

    Repeat at a steady, rhythmic pace.

Breathing: Breathe rhythmically, matching your breath to the tempo.

Coaching tips

  • Land softly on the balls of the feet

  • Full arm reach

  • Stay tall

Common mistakes

  • Landing heavily on the heels

  • Half arm swings

  • Knees caving in on landing

Safety notes

  • For a low-impact option, step one foot out at a time instead of jumping.

Details

Body parts
Full Body
Equipment
Bodyweight
Movement
Conditioning · Jump
Exercise type
Conditioning
Training goals
Conditioning · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Running in PlaceBeginner→

Variations

  • Seal JackBeginner→
  • Star JumpIntermediate→

Similar Exercises

  • Plank JackBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.