Jumping Jack
Expert Advice
Keep your core engaged and land softly on the balls of your feet to reduce impact on your joints.
How-to-do Steps
- Stand upright with your legs together and arms at your sides.
- Bend your knees slightly, and jump into the air.
- As you jump, spread your legs to be about shoulder-width apart. Simultaneously raise your arms out and over your head.
- Jump back to the starting position, lowering your arms to your sides.
- Repeat for the desired number of repetitions.
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
Glutes14%
Hamstrings14%
Calves14%
Quads14%
Shoulders14%
Chest15%
Lats15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
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.
