Jumping Jacks are one of the most accessible and effective bodyweight cardio exercises. They require no equipment, very little space, and can be adjusted for almost any fitness level.
This movement combines upper and lower body coordination while increasing heart rate, making it useful for warm-ups, conditioning circuits, or quick bursts of activity. For beginners, Jumping Jacks are a simple way to build endurance and rhythm without complicated technique.
Instructions
- Stand upright with your feet together and your arms at your sides.
- Jump your feet out to the sides while raising your arms overhead.
- Land softly with knees slightly bent.
- Immediately jump your feet back together while lowering your arms to your sides.
- Continue moving in a steady, controlled rhythm.
- Breathe naturally and maintain good posture throughout the movement.
Related Muscle Groups
- Shoulders
See exercises for Shoulders · Learn about the Shoulders - Quads
See exercises for Quads · Learn about the Quads - Calves
See exercises for Calves · Learn about the Calves - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes