Jumping Jacks

Full BodyBodyweight

Jumping Jacks are a timeless cardio exercise that gets your heart rate up and warms up your entire body. They fire up major muscle groups and get you primed for your workout.

How to do it

1Stand tall with your feet together and arms hanging naturally at your sides.

2Jump up, opening your legs wider than shoulder-width while swinging your arms up over your head until your hands meet.

3Land softly on both feet.

4Immediately jump back to the starting position, bringing your feet together and lowering your arms.

5Repeat in a continuous, smooth rhythm.

Common mistakes

Cutting the range of motion short—reach all the way overhead and jump your feet wide enough.

Slouching—keep your chest up, back straight, and posture tall throughout the movement.

Landing heavy on flat feet—land softly on the balls of your feet, then lower your heels to protect your joints.

Breathing

Keep your breath natural and rhythmic. Inhale as you jump your arms and legs out, exhale as you bring them back in, and never hold your breath.

Make it harder or easier

To make it easier: replace the jump with side steps, stepping one leg out at a time while raising your arms.

To make it harder: increase your speed or wear light wrist weights if your shoulders can handle it.

Another progression: perform a quick squat every time you land with your feet together before the next jump.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.