鍛錬How to do Jumping jack
Jumping jack works the Full body (raises your heart rate) with no equipment. Key cue: “Jump your feet out as your hands go overhead. Land softly”
Steps
- Stand with your feet together
- Hop your feet out while raising your arms out and overhead
- Hop your feet back together and lower your arms
How many: 30–60 sec
Muscles worked
Full body (raises your heart rate)
Common mistakes
- Landing hard on your heels
- Only raising your arms halfway
Easier or harder
| Easier | Step jack: step one foot out at a time instead of jumping |
|---|---|
| Harder | Speed up |
Build a full body routine with a timer
More full body exercises
Jump squatHard · No equipmentStep-upEasy · No equipmentPlankEasy · No equipmentMountain climberMedium · No equipmentPlank jackMedium · No equipmentStanding knee-to-elbowEasy · No equipmentBear plankMedium · No equipmentPush-upMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.