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Cardio
Jumping Jacks
Classic full-body warmup requiring zero equipment. Elevates heart rate and warms shoulders, hips, and calves simultaneously.
Beginner
The movement
Repeats: returns to Closed between phases.
About This Exercise
Classic full-body warmup requiring zero equipment. Elevates heart rate and warms shoulders, hips, and calves simultaneously.
1Setup
Stand with feet together, arms at your sides.
2Execution
Jump feet out wide while raising arms overhead. Jump feet back together while lowering arms. Maintain a steady rhythm. Land softly on the balls of your feet.
Pro Tips
- Land softly — absorb impact through your calves
- Fully extend arms overhead each rep
- Keep a consistent pace you can maintain for 3 minutes
- Breathe in as arms go up, out as they come down
Safety Notes
- !Modify to step-out jacks if jumping aggravates your knees
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 1 |
|---|---|
| Default reps | 1 |
| Rep range | 1–1 |
| Rest | 0 sec |
| Movement pattern | Cardio |