Full body

Jumping Jacks

Jumping your legs and arms out together: a classic for warming up and raising your heart rate with no equipment.

Also known as: star jumps

Level: Beginner
Equipment: Bodyweight
Type: Compound

Movement

Muscles worked

Jumping Jacks muscle map: calves, glute medius, side delts, abductors, quads and soleus highlighted on the front and back of the body

How to do it

Stand with your feet together and arms by your sides.
Jump your feet out while raising your arms out to the sides and overhead.
Jump back, bringing your feet together and arms down.
Repeat at a steady rhythm.

Form cues

Land softly on the balls of your feet.
Knees slightly bent.
Steady rhythm, steady breathing.

Common mistakes

Landing stiff-legged: cushion with your knees.
Half arm movements: use the full range.
Landing on your heels: land on the balls of your feet.

Sets and reps

2-4 sets of 30-60 seconds as a warm-up or in interval circuits.

Variations

Same movement, different equipment. Pick based on what you have and what you want from jumping jacks.

High knees
Run in place driving your knees to hip height.
Bodyweight · Beginner
How to do it
1. Stand tall with feet hip-width apart.
2. Drive one knee up toward the chest while pumping the opposite arm.
3. Quickly switch legs, mirroring the arm action.
4. Continue alternating at a fast pace.
5. Continue for the prescribed work interval.
Primary
Hip Flexors, Quads
Secondary
Calves, Abs
Butt kicks
Run in place kicking your heels to your glutes.
Bodyweight · Beginner
How to do it
1. Stand tall with the feet under the hips and the arms bent as for running.
2. Begin jogging lightly in place.
3. Flick one heel up towards the same-side glute without driving the knee forward.
4. Switch feet quickly and continue alternating at an even rhythm.
5. Stay light on the forefeet and keep the torso upright for the full interval.
Primary
Hamstrings
Secondary
Calves, Glutes, Hip Flexors

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

What are jumping jacks good for?

For warming up, raising your heart rate and coordination. Great in no-equipment circuits.

Do they burn fat?

They burn energy like any cardio; fat loss depends on your overall diet and activity.

How do I do them without jumping?

Step one leg out at a time while raising your arms: low impact.

What muscles do jumping jacks work?

They mainly work the calves, the glute medius and the side delts, with help from the abductors, the quads and the soleus.

Train with Nuvana

Add jumping jacks to your next workout

Log your sets and weights, and see how each muscle progresses in the app.