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How to Perform Jumping Jacks – Steps, Benefits and Variations

Bodybuilding, Fitness, Health

How to Perform Jumping Jacks – Steps, Benefits and Variations


You may increase physical strength and burn calories by performing jumping jacks exercises using only your body weight. This enjoyable full-body exercise improves mood while preparing the muscles for a 60-minute workout. You can improve your cardiovascular health and endurance by increasing your heart rate and intensity. Continue reading to discover the advantages, proper technique, and several modified jumping jack workout versions.

What are jumping jacks ?

Jumping jacks, sometimes referred to as “star jumps,” are calisthenics exercises that work every muscle in your body by using your body weight. Standing tall and placing your hands at your sides, perform jumping jacks. With your feet slightly wider than shoulder-width apart, jump vertically, raising your arms laterally above your head.

How to Perform Jumping jacks

If this is your first time doing jumping jacks, start with three to five sets of 45 to 60 seconds or 30 to 50 repetitions. Select a time frame or quantity of reps that will enable you to maintain proper form during each set and repeat. Here is a list of some beneficial jumping jacks for beginners:

Basic Jumping jack

  • Start by standing straight-legged with your arms at your sides.
  • Jump up, stretch your feet wider than hip-width apart, and raise your arms, so they are almost touching.
  • Re-Jump while bringing your legs closer together and lowering your arms. Get back to where you were.

Squat Jack

  • Start with basic jumping jacks.
  • Now, kneel while keeping your legs more expansive, shoulder-width apart, and your toes pointed out.
  • As you jump your feet in and out, keep your hands behind your head as though you are doing a basic jumping jack.

Rational Jack

  • Start by standing with your feet shoulder-width apart and your hands at your chest.
  • Jump up and squat down with your feet; you should turn your feet out broader than shoulder-width apart.
  • As you come to a squat, twist your upper body at the waist and stretch your left hand toward the floor.

Low-impact jumping jacks

  • Start by stepping out with your right foot while extending your right arm toward the room’s corner.
  • Put your right side out, step your left foot off, and extend your left arm toward the corner of the room.
  • Bring your left foot and arm to the middle, then your right arm. It has only been done once.
  • As you march, switch sides until you have performed 5 repetitions of leading with the right. Repeat the left-side leading.

Clap Jumping Jacks

  • Stay straight. Keep your core engaged, hands outstretched in front of your chest, palms facing each other, shoulders pulled back, and feet close together.
  • Jump and separate your legs. Move your hands out of the way and place them by your sides, parallel to your shoulders. Your knees should be slightly bent when you delicately land on your feet.
  • Jump again and bring your legs and hand together
  • Repeat 20 times of 3 to 20 repetitions.

Advantages of doing jumping jacks

Take a look at a few of the health advantages of practicing jumping jacks often, which might improve your health naturally:

  • Exercise for the entire body includes Jumping Jacks. The jumping jacks train your lower body muscles like the glutes, calves, hamstrings, and quadriceps and upper body muscles like the transverse abdominal and medical; delta
  • The key to performing jumping jacks is to time the motions of your limbs with the jumps. Your limbs and brain are then better coordinated as a result. You’ll become more coordinated, rhythmic, balanced, and upright.
  • Your heart rate rises when performing jump jacks. Jumping jacks, like other plyometric jumping workouts such as burpees and box jumps, enhance your heart rate, which promotes cardiovascular health.
  • Jumping Jacks have several uses. Jumping jacks are an excellent exercise to do at home because they do not require any special equipment. Once you have perfected the jumping Jack movement pattern, think about adding weights to the workout or trying a more challenging version like squat jacks.
  • Your balance and stability will increase if you jump and land gracefully with impeccable timing. Additionally, you may enhance your stamina by doing more reps each set and more sets.
  • Whenever possible, warm up before beginning your workout. Jumping jacks and stretching will ease the tension in your face, hips, back, and limb muscles. You’ll be prepared for your next warm-up activity once you’ve finished a set of 30 reps.
  • The “feel good” hormone, serotonin, is released by your brain when you jump and move your hands up and down. You get a surge of exhilaration along with the release of adrenalin. Together, these hormones are in charge of boosting your mood and reducing your tension.
  • Regular exercise has numerous positive effects on one’s health, including improving one’s physical and mental stamina. By doing this workout, you will increase your bone mineral density and begin to feel better, healthier, and stronger. The way your body responds to diseases and stress will unquestionably alter.

Different variations of jumping jacks

Jumping jacks are often associated with childhood games kids play for fun, similar to jump rope jacks. Despite this, jumping jacks are still highly regarded as a cardiovascular exercise. To spice up your workout, you will walk through nine different variations of jumping jacks; while some are more challenging than others, the majority may be used by all fitness levels.

  1. Standard Jumping jack
  2. Hop Jack
  3. Burpee Jack
  4. Plank Jumping Jack
  5. High Knee Jack
  6. Cross Jumping Jack
  7. Modified Jumping Jack
  8. Push up Jack
  9. Spilt-Jack


Jumping jacks might help you change your current workout or inspire you to start a new routine. Select any activity you like to get at least 30 minutes of moderate-intensity exercise most days of the week. Jumping jacks can be done in short bursts throughout the day or as part of a more diverse physical activity. It is a good idea to allow your body two to three days of recovery between sessions and to vary your exercises to avoid overuse issues.

Frequently Asked Questions

Do jumping jacks help reduce abdominal fat ?

Weight loss is one of the advantages of jumping jacks because this exercise helps burn fat in the arms, legs, belly, and abdomen. It increases your metabolism to help you burn fat and lose weight. The majority of people find that performing jumping jacks increases their calorie burn rate dramatically. You cannot lose abdominal fat by performing jumping jacks. The belly fat is obstinate. Running, side jackknives, bicycle crunches, high knees, and crunches must all be part of your exercise regimen to reduce belly fat.

Can pregnant women perform jumping jacks ?

Starting with low-impact exercise, like swimming and walking, is an excellent idea for pregnant women. However, these ladies are recommended to do something other than jumping jacks while expecting. However, jogging or aerobics should be safe to continue doing, at least following ACOG, if you enjoy them.

How many calories are burned by jumping jacks ?

Jumping jacks can help you burn between 100 and 200 burning calories, depending on your starting weight, the level of difficulty, and the amount of time you spend exercising.

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