Jumping Jack
Intermediate
Also known as: Side Straddle Hop
Expert Advice
If you cannot jump comfortably, choose the nonjumping alternative rather than forcing the airborne phase.
How-to-do Steps
- Stand upright with your feet together and arms resting at your sides.
- Jump both feet slightly wider than hip-width while sweeping both arms outward and overhead.
- Land softly on both feet, allowing your knees to bend slightly.
- Jump your feet back together while lowering both arms to your sides.
- Repeat these opening and closing jumps rhythmically for the programmed duration.
Common Mistakes
- Landings feel heavyFix: keep jumps low and let your ankles and knees absorb contact.
- Knees collapse inwardFix: keep them pointing in the same direction as your toes.
Coach Cues
Land quietlyArms and legs togetherKeep a steady rhythm
Short reminders to keep in mind during every set.
Track Jumping Jack in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Jumping Jack primarily targets the Glutes, Hamstrings, Calves, Quads, Shoulders, Chest, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes15%
Hamstrings5%
Calves30%
Quads25%
Shoulders15%
Chest5%
Lats5%
Equipment
Body Weight
Exercise Type
Cardio
Why Level 3?
Intermediate
Repeated low jumps require coordinated arm movements and controlled landings.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner1 x 15-20min
Intermediate1 x 25-35min
Advanced1 x 40-60min
Variations
Harder Variation
Frequently Asked Questions
What does Jumping Jack do for your body?
Jumping Jack is a high-intensity full-body cardio exercise that engages your glutes, hamstrings, calves, quads, shoulders, chest, and lats all at once. It builds cardiovascular endurance and burns calories efficiently because so many muscle groups are working together. No equipment needed and suitable for all levels.
How many calories does Jumping Jack burn?
On average, Jumping Jack burns roughly 84 to 112 calories in 10 minutes depending on your body weight and effort level. The harder you push the pace and the bigger your range of motion, the more calories you burn. This is a high-calorie burner compared to most bodyweight cardio moves.
How long should I do Jumping Jack in a workout?
Jumping Jack is high-intensity, so 20 to 30 seconds on with 10 to 15 seconds rest works well in an interval format. Do 4 to 6 rounds as part of a cardio circuit. It pairs well with other bodyweight exercises for a full session. Build your full cardio routine in the FitAI app.
