How to Do the Jumping Jacks

Jumping jacks are a classic full-body cardio move where you jump your feet apart while raising your arms overhead, then jump back together. They raise your heart rate quickly and warm up your shoulders and calves. They suit all levels and need no equipment.

Calves Shoulders BodyweightBeginner

Log every set of your Jumping Jacks in Superlift

Muscles worked

Primary

Calves
Shoulders

Secondary

Quads
Abs

How to do the Jumping Jacks

1
Stand with your feet together and your arms at your sides.
2
Jump your feet out wider than shoulder width as your arms rise overhead.
3
Land softly on the balls of your feet with slightly bent knees.
4
Jump back to the starting position as your arms come down.
5
Keep your core braced and your chest tall.
6
Maintain a steady, rhythmic pace.
7
Continue for your set time or reps.

Form cues to remember

Land softly
Arms fully overhead
Core braced
Steady rhythm

Common mistakes

Landing with locked knees

Keep a soft bend in your knees on every landing.

Short arm swings

Reach your arms fully overhead for a full range.

Hunching forward

Keep your chest tall and look ahead.

Going too fast too soon

Start at a steady pace and build as you warm up.

Sets and reps

Conditioning	4–6 rounds of 30–45 seconds, with 20–30 seconds rest
Mobility	30–60 seconds as part of a warm-up
Endurance	3–5 minutes at a steady pace

The repeated impact can bother your knees and ankles, so land softly. If you need a low-impact option, step one foot out at a time.

Superlift for iPhone

Track your Jumping Jacks and watch it go up

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