Are you looking for a way to spice up your cardio routine? If so, you'll want to check out these 13 jumping jack variations. These moves will help you burn calories and get your heart rate up, all while having fun. Let's start jumping!
What are jumping jacks?
Jumping jacks are a simple yet effective cardio workout that can be done anywhere, with no equipment required. They involve jumping up and spreading your legs out to the side, then returning to the start position.
As you jump, raise your arms up above your head. Jumping jacks are a great way to get your heart rate up and get some moderate exercise in a short period of time.
They can also be done at different speeds, from slow and controlled to fast and explosive, making them suitable for a variety of fitness levels.
Plus, they're a lot of fun! So next time you need a quick workout, try some jumping jacks and see how you feel.
What muscles do jumping jacks work?
The movement works a number of different muscle groups, including the calves, quadriceps, hamstrings, glutes, chest, shoulders, and triceps.
As you jump, your legs and arms come up at the same time, providing a full-body workout. In addition to being a great cardiovascular exercise, jumping jacks can also help to increase muscular endurance and improve coordination.
So next time you're looking for a quick and easy way to get active, consider adding a few sets of jumping jacks to your routine. You'll be surprised at how much of a workout you can get with this simple move.
How many calories do jumping jacks burn?
The answer depends on a few factors, including your weight and intensity level. A 155-pound person doing jumping jacks at a moderate pace will burn about 100 calories in 10 minutes, while a 185-pound person will burn about 120 calories in the same amount of time.
If you really go all out, you can expect to burn even more calories – up to 150 for a 155-pound person and 180 for a 185-pound person. So if you're looking to boost your calorie burn, adding some jumping jacks to your workout routine is a great way to do it.
How many jumping jack variations are there?
If you're like most people, you probably think of the jumping jack as a simple childhood exercise. But did you know that there is actually a wide variety of jumping jack variations?
From the standard jump to more advanced movements, this classic exercise offers plenty of ways to get your heart pumping.
For example, you can try adding a hop to your jump or increasing the height of your jump. You can also add a clap to the top of your jump or even try doing a double jump. With so many options, it's easy to find a jumping jack variation that's perfect for you.
Basic jumping jacks
To do a basic jumping jack, start by standing with your feet together and your arms at your sides. Then, jump up and spread your legs out to the sides while simultaneously raising your arms above your head.
Make sure to land softly on the balls of your feet before returning to the starting position. As you become more comfortable with the movement, you can try doing them at a faster pace or adding a little hop as you jump up.
Banded jumping jacks: arms
To do banded jumping jacks, start by looping a resistance band around your wrists, ensuring some tension in the band. Then, jump up and bring your legs out to the side, so you land with your feet wider than shoulder-width apart.
As you land, raise your arms up overhead. To complete the exercise, jump up again and return to the starting position. Keep your core engaged throughout the movement to prevent injury. Remember to breathe rhythmically as you perform the exercise.
Banded jumping jacks: legs
Start by placing a mini resistance band around your ankles. Then, get into a traditional jumping jack position with your feet together and your arms over your head.
From there, jump up and apart, leading with your legs and keeping the band tight around your ankles. As you land, be sure to absorb the impact by bending your knees.
Start with your feet together and your hands at your sides. Step forward with your right foot and then quickly jump up, bringing your left knee up toward your chest.
As you land, bring your left foot back to meet your right, so you're back in the starting position. Repeat this move, alternating legs each time.
You can try doing two jacks in quick succession before landing as you get stronger. You can also add a weighted vest or dumbbells to increase the intensity of the move.
To perform a plank jack, start in a low plank position with your wrists directly beneath your shoulders, legs extended behind you, and toes curled under. Keeping your abs engaged, jump your feet out to the side so they land just wider than shoulder-width apart.
As you land, jump your feet back together and return to the starting position. Be sure to keep your hips level throughout the movement and avoid letting your butt stick up in the air or drop too low.
To do a squat jack, start by standing with your feet shoulder-width apart and your hands at your sides. Then, lower into a squat position, making sure to keep your chest up and your knees behind your toes.
From there, jump up and bring your feet together in midair, then land with your feet shoulder-width apart again. For an extra challenge, try holding a weight in each hand while you perform the squat jacks.
To perform skier jacks, start by standing with your feet shoulder-width apart and your arms at your sides. Then, jump to the side and land on one foot, keeping the other foot off the ground. As you land, bring your arms up overhead.
Immediately jump to the other side and repeat the movements. For an added challenge, try moving quickly from side to side or performing the movements for a longer period of time.
Start by standing with your feet shoulder-width apart and your arms at your sides. Then, jump up and spread your legs so that your feet land about two to three feet apart. As you land, bend your knees and lower your body into a squatting position.
From there, jump up and quickly switch the position of your legs so that your right leg is in front and your left leg is in back. Land in a squatting position with your legs spread wide.
Continue alternating sides with each jump. For an extra challenge, try clapping your hands between each jump.
To do a frog jack, start by standing with your feet together and your arms at your sides. From there, jump up and spread your legs out wide while bringing your arms overhead.
Bring your legs back together as you land and return your arms to your sides. Repeat this move as many times as you like. You can also mix things up by adding a hop or a skip between each jump.
To start, stand with your feet shoulder-width apart and your arms at your sides. From there, jump up and spread your legs out to the side while simultaneously bringing your arms up above your head.
As you land, quickly jump back to the starting position. Try adding a hop as you jump from side to side for an extra challenge.
High knee jacks
To do high knee jacks, start by standing with your feet hip-width apart and your arms at your sides. From here, lift your right knee up towards your chest while simultaneously bringing your left elbow forward.
As you bring your elbow and knee up, be sure to exhale. Then, return to the starting position and repeat with the left knee and right elbow.
To do a Burpee jack, start in a standing position with your feet shoulder-width apart. From there, squat down and place your hands on the ground.
Kick your legs back so that you are in a push-up position. Quickly jump your feet back to the squatting position, then jump into the air and clap your hands overhead.
To perform a basic half jack, start by standing with your feet shoulder-width apart. Then, jump up and bring your knees towards your chest. As you land, extend your legs back out to the starting position.
For an added challenge, try clapping your hands in between each jump. You can also mix things up by jumping side-to-side or backwards.
If you’re looking for a way to mix up your cardio routine, give jumping jacks a try. You can do them anywhere with no equipment needed, and they work a variety of muscles in your body. Plus, they burn calories like crazy – so you can feel good about skipping the gym today. Need some inspiration? Check out our list of 13 jumping jack variations that will take your workout to the next level.
- What are jumping jacks?
- What muscles do jumping jacks work?
- How many calories do jumping jacks burn?
- How many jumping jack variations are there?