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Jumping Jacks
Beginner

Jumping Jacks

Jumping jacks are a classic cardio exercise that raises heart rate quickly. Perfect for warm-ups or cardiovascular conditioning.

Duration

3 min

Calories

20-35

Sets

3 sets

Reps

30-60 seconds

How to Perform

  1. 1

    Start standing with feet together, arms at sides

  2. 2

    Jump feet out while raising arms overhead

  3. 3

    Jump feet back together while lowering arms

  4. 4

    Maintain a steady rhythm

  5. 5

    Continue for desired duration

Muscles Worked

CalvesShouldersCoreHip Abductors

Pro Tips

  • Land softly on balls of feet

  • Keep core engaged throughout

  • Coordinate arms and legs smoothly

  • Start slow if you're a beginner

Benefits

  • Quick cardiovascular warm-up

  • Improves coordination and rhythm

  • Can be done anywhere

Common Mistakes

  • Landing with locked knees

  • Moving arms and legs out of sync

  • Going too fast with poor form

Exercise Variations

Step Jacks (Easier)

Seal Jacks (Moderate)

Plank Jacks (Harder)

Star Jumps (Advanced)

Alternatives

High kneesButt kicksJump rope

Safety Notes

  • Ensure adequate space around you

  • Land with soft knees

  • Modify if you have joint issues

Tags

cardiowarm-upbeginnerbodyweight