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How to Do Jumping Jacks Correctly?

How to Do Jumping Jacks Correctly?

Ready to get your heart rate racing and your blood pumping? Then you need to befriend the king of cardio – the mighty Jumping Jacks!

Not only is this a fun exercise that feels childlike, it can also be pretty challenging based on your reps and intensity. In addition, by doing multiple reps of jumping jacks, you don’t just rev up your body, you also feel the blood rush and burn calories!

In this guide, we’ll cover:

  • How to do jumping jacks correctly
  • Muscles worked during jumping jacks
  • The benefits of jumping jacks

Let’s jump right to it (pun intended)!

Not sure where to start? Learn whether you should lift weights or do cardio.

How to Do Jumping Jacks | Reps To Do | Muscles Worked | Benefits | Conclusion | FAQs

How to Do Jumping Jacks Correctly?

Sets: 4-5 (increase progressively)

Reps: As many as you can do in 45 seconds

Rest: 15 seconds

Here’s a step-by-step guide on doing jumping jacks correctly:

  • Start by standing with your arms to your sides
  • Your legs should be together, with your back straight
  • Begin jumping with your legs wider than shoulder width
  • At the same time, raise your arms above your head, keeping your elbows straight
  • Return to the starting position with your legs together and arms to your side again
  • Do as many jumping jacks as you can in 45 seconds
  • Your first circuit will be completed

*Pro Tip: Make sure you’re geared up in the right workout clothes to avoid chafing and discomfort during your exercise!

Burn calories with this 10 minute HIIT workout plan.

How Many Reps of Jumping Jacks Should You Do?

The number of reps you do really depends on your fitness level and goals.

  • For Pre-Workout Warmup: 3 sets of 10 reps each.
  • For HIIT: 3 sets of continuous jumping jacks for 45-60 seconds with 10 second rest time.
  • For Mobility or Light Workout: 4-5 sets of 8 reps each.

If you work a desk job, it’s best to incorporate jumping jacks in your short 10–15-minute workout plan. This will activate your muscles and keep your body active.

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What Muscles Does Jumping Jacks Work?

Since jumping jacks are a full-body movement, they work several muscles at once.

Here are some of the major muscles worked during this exercise:

  • Hip Abductors: located on your outer thighs, these muscles facilitate your movement
  • Hip Adductors: part of your inner thighs, these muscles are responsible for leg strength
  • Calves: part of your lower legs, your calves provide you with stability, strength and support for daily and sportsy activities
  • Core: your core improves your posture and physical strength, keeping your whole body stable and upright
  • Shoulder Abductors and Adductors: located around your delts and lates, these muscles help you with arm mobility

Looking at the muscle anatomy, it clear jumping jacks does more than giving you a burn. It gets all the right muscles moving, helping you gain strength and mobility!

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10 Benefits of Jumping Jacks

Since jumping jacks are a holistic exercise, they work multiple areas in your body, giving you a full-fledged cardio workout.

The top 10 benefits of jumping jacks include:

  1. Heart Health

Since jumping jacks are a cardio workout, they get your heartrate up. This leads to an improve blood circulation in your body, reduced cardiovascular diseases and improved respiratory function.

  1. Weight Loss

Jumping Jacks aid in weight loss. If you want to burn a few extra calories, start doing jumping jacks every day.

The best part about this exercise is – you can do them anywhere. When you start sweating, consider the workout is at work.

  1. Coordination & Agility

Jumping Jacks train you to use all your muscles at once. This improves your mind-muscle connection, helping you build coordination throughout your body.

This is essential when working out – it helps you develop a better sense of rhythm and balance.

  1. Strengthened Muscles

Since jumping jacks are a powerhouse move – not only working multiple muscles at once but also using as well as building physical strength during your workout. This increases your muscular strength, especially in your legs, core and shoulders.

  1. Improves Bone Density

Being a full body exercise, jumping jacks stimulate bone-building cells. This leads to stronger and denser bones over time. As a result, you’ll end up reducing the risk of osteoporosis in the long run.

  1. Stress Reliever

Any workout releases endorphins and puts you in a better mood. However, jumping jacks work exceptionally well as this exercise engages your entire body.

  1. Great Starter

If you want to warm-up before a workout, start with jumping jacks. They get your heartbeat racing, giving you that blood rush you need for an intense workout.

No matter what sport you play or athletic activity you do, it will work the critical regions of your body.

  1. Complete Workout

This exercise works a range of muscles – from shoulders, arms, back, core, quads, glutes, all the way to calves.

The best part is – you can customize the intensity of this exercise based on your preference. You can incorporate it as a warmup by doing 2-3 sets of 10 reps. Or you can turn this into a full-blown at-home cardio by increasing the reps and sets. It’s up to you!

  1. Flexibility

Whether you do a desk job or are inactive, doing jumping jacks regularly will do wonders for you. The workout targets muscles which are crucial to your daily movements.

A week of jumping jack even at low intensity can instantly make you more flexible.

  1. Toned muscles

Do you feel like your muscles are losing their firmness?

Are you getting a little chubby or chunky?

Well, jumping jacks can help you shred fat, giving your muscular definition. Try it for a week and feel the difference in your whole body!

Burn fat with this full body workout at home.


Jumping jacks are a simple, fun way to get fit and feel energized.

With just a few reps a day, you can elevate your health and mood.

So why wait? Jump in and feel the difference!

Frequently Asked Questions

What are jumping jacks good for?

Jumping Jacks are a basic calisthenic exercises that lead to improved physical fitness and flexibility. They’re also considered a gem in cardio or HIIT routines as they improve your cardiovascular health. Depending on how often and intensely you do these, jumping jacks will help you burn some extra calories, leading to weight loss and fat loss (especially if you pair them with the right nutrition).

In addition, jumping jacks are great for enhancing muscular strength, mobility, flexibility, agility and overall balance.

Can jumping jacks help you lose weight?

Yes, jumping jacks can lead to weight loss. Incorporate jumping jacks into a holistic workout routine. This means you should do jumping jacks along with light 20-minute walking, 40-60 minutes of strength training and a well-balanced, protein-rich diet.

Doing jumping jacks will help you burn a few extra calories, so make this a staple in your daily fitness routine. This will help you lose weight

Can jumping jacks cause knee pain?

Yes, jumping jacks can lead to knee pain. This happens when you either do jumping jacks incorrectly or when you do this exercise on a hard surface. Due to leg muscle contraction and the force caused to the knee tendons as you hit the hard floor during jumping jacks, your knee tendons will experience excessive strain. If repeated, this could lead to inflamed tendons, causing wear and tear.

If you already have weak joints or suffer from knee pain, it’s best not to do jumping jacks. Instead, you can do some alternative, low impact workouts to stay active and lose weight.

Does jumping jacks increase height?

There is no scientific evidence that jumping jacks or any other exercise will increase your height. Height is a purely genetic process.

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