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All full body & conditioning exercisesFull Body & Conditioning · Calisthenic

Jumping Jack

A simple rhythmic warm-up and conditioning movement.

BeginnerBodyweight3 × 30–60 s
Jumping Jack demonstration thumbnail — How to do a Jumping Jack | Proper Form & Technique | NASM
Full bodyBodyweight

Jumping Jack

Demo · National Academy of Sports Medicine (NASM)

Verified Jumping Jack demonstration by National Academy of Sports Medicine (NASM). Click to play.

How to do the Jumping Jack

  1. 1Land softly on the balls of the feet
  2. 2Arms overhead as the feet go wide
  3. 3Steady rhythm
  4. 4Breathe

Benefits of the Jumping Jack

  • Trains full body — sustained output, coordination and whole-body control explosively, training power as well as size
  • Also trains calves, shoulders as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services