Jumping jack

Exercise overview

Primary muscle group: Full Body

Exercise type: Bodyweight

Exercise goal: Cardio

Key metric: Duration

Average duration per set*: 0:01:07 (h:mm:ss)

Description: Stand with your feet together and arms at your sides. In one motion, jump your feet out to the sides while simultaneously raising your arms above your head. Immediately reverse the motion by jumping back to the starting position, bringing your feet together and lowering your arms to your sides. Repeat the movement continuously for the recommended number of repetitions. This exercise helps improve cardiovascular fitness and provides a full-body workout. Remember to keep your movements smooth and maintain a steady pace throughout the repetitions.

Exercise ID: 00168

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up First: Always start with a good warm-up to prepare your muscles and joints. This can prevent injuries and increase your performance.
Maintain Good Form: Keep your back straight, core engaged, and land softly to avoid strain on your knees and ankles. Poor form can lead to injuries and reduced effectiveness.
Start Slow: If you're new to jumping jacks, begin at a slower pace to ensure your form is correct. Gradually increase the intensity as you become more comfortable.
Breathe Steadily: Maintain a regular breathing pattern to ensure your muscles get enough oxygen. Exhale as you jump your feet out and inhale as you bring them back in.
Focus on Core Activation: Engaging your core not only improves stability but also boosts the effectiveness of the workout by working more muscles.
Use Whole Body: Allow your arms to follow your legs in unison, making sure to extend them fully above your head. This maximizes the calorie-burning effect and ensures a full-body workout.
Stay Light on Your Feet: Try to land on the balls of your feet rather than your heels. This reduces impact and makes the movement more fluid.
Incorporate Variations: Mix things up with different types of jumping jacks, such as star jumps or cross jacks, to keep workouts interesting and target different muscle groups.
Time Your Sessions: Use intervals. For example, perform jumping jacks for 30 seconds, followed by a 15-second rest. This can increase cardio endurance and metabolic burn.
Cool Down: After completing your session, take time to cool down with some light stretching to relax your muscles and improve flexibility.

Exercise overview

Exercise tips and tricks

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