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How to Do Jumping Jack – Benefits, Workout Routines

20-30 jumping jacks in 2 sets /day
5 min

Muscles Involved: Full Body


Benefits of Jumping Jack

Jumping jack – is a classic cardio exercise that speeds up your heartbeat without additional equipment. This energy-intensive exercise will burn a lot of calories and tighten outer and inner thighs, quads, deltoid muscles and the latissimus dorsi. Jumping jack is a plyometric exercise where the muscles of the whole body engage. This exercise can be a warm-up, but its implementation for a long period is already a serious cardio workout.

Typically, jumping jacks are performed in several sets with a certain number of repetitions. You can also exercise them for a time if you do a lot of repetitions – it will be easier to count. By the way, jumping jack is a favorite exercise of the American military.

This exercise is very useful for you because it enhances the blood flow, removes the stagnation in the organs and tissues, increases the flow of oxygen, accelerates the output of endorphins, warms you up before the workout, and the most important thing – jumping jack will help to lose weight and look amazing.

How to Do Jumping Jack

  • The initial position: stand straight with your feet at shoulder width. Hands are along the body. Knees are slightly bent;
  • Sit up and jump out as high as possible. During the jump, spread your legs apart to the sides and hands above the head;
  • When landing, put your arms and legs together to the initial position.

How many Jumping Jacks should I do per day?

Do 2 sets of 20 jumping jacks every two days and you will get visible results within 2-3 weeks. However, it is also important to not overload your body, so you should follow your workout plan that is made for you.


  • Don’t raise your arms above the head but in front of you, if you want to simplify the exercise;
  • You should perform jumping jacks rhythmically. Also, try to inhale and exhale to the beat of jumping;
  • It is not necessary to do this exercise quickly. You can get the desired effect even with a slow performing.

Jumping Jack Workout Routines

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