Smart Workout Diary

Jumping Jacks

Jumping jacks are a bodyweight cardio exercise performed by repeatedly jumping the feet apart while raising the arms overhead, then returning to the starting position. They elevate heart rate and train coordination while involving the legs, shoulders, and core. They can support aerobic fitness, warm-ups, and general conditioning.

Demonstration

Jumping Jacks — demonstration 1
Jumping Jacks — demonstration 2

Instructions

  1. Stand tall with your feet together and arms resting by your sides.
  2. Jump lightly, moving your feet out to the sides as you raise both arms overhead.
  3. Land softly with your knees slightly bent and your torso upright.
  4. Jump again to bring your feet together as your arms return to your sides.
  5. Continue at a controlled, steady rhythm and stop when you can no longer land with control.
Muscle Group
Cardio
Type
Cardio
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your knees tracking in the same direction as your toes when you land.
  2. Use quiet, light landings rather than stomping into each repetition.
  3. Keep your shoulders relaxed as your arms travel overhead.
  4. Reduce the jump height or step one foot out at a time if the full movement feels too demanding.
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