Jumping Jack
The classic warm-up: light, rhythmic and easy on space — a quick way to raise your heart rate anywhere.
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Muscles worked
Target
Also works
- Equipment
- None
- Level
- Beginner
- Tempo
- Quick and steady — intervals
How to do the jumping jack
- 1Stand tall with your feet together and arms by your sides.
- 2Jump your feet out wide while swinging your arms overhead.
- 3Jump back to the start.
- 4Keep a steady, springy rhythm.
When to pick it: Pick it as a warm-up or in a low-impact circuit. Step one foot out at a time for a no-jump version.
Form cues
- Stay light on the balls of your feet
- Soft knees on every landing
- Breathe steadily
Common mistakes
- Landing flat-footed
- Locking the knees
- Letting the arms flop halfway
Intervals
| Goal | Rounds | Work | Recover |
|---|---|---|---|
| Beginner | 6 rounds | 20 s on | 40 s easy |
| Building | 8 rounds | 30 s on | 30 s easy |
| Advanced | 10 rounds | 40 s on | 20 s easy |
Work hard enough that talking is difficult, then recover fully enough to keep your form on the next round. Get a full 4–12 week program →
Swap it for
Similar effort, different movement.
More calves exercises
All calves exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.