Jumping Jacks Workout

Discover a jumping jacks workout for this classic exercise that packs a punch! In this article, we’ll guide you through the proper technique for performing jumping jacks and share a beginner-friendly workout routine. Discover how this versatile exercise can boost your cardiovascular fitness, torch calories, and sculpt your muscles. Let’s get jumping!

Jumping Jack Weight Loss Workout for Beginners

Jumping jacks are a great cardiovascular exercise that can contribute to weight loss when combined with a well-rounded fitness routine and a healthy diet. Here’s a beginner-friendly Jumping Jack Weight Loss Workout you can try:

Warm-up: Start with a 5-minute warm-up to prepare your body for exercise. This can include light jogging, marching in place, or jumping rope.

Jumping Jacks: Perform regular jumping jacks for 30 seconds to 1 minute. Stand with your feet together and arms at your sides. Jump your feet out wide while raising your arms overhead, and then jump back to the starting position. Repeat for the desired duration.

Rest: Take a 30-second to 1-minute rest between each set of exercises to catch your breath and recover.

Strength Exercises: Incorporate some strength exercises to build lean muscle and boost your metabolism.

Here are a few examples:

Push-ups: Perform 10 to 15 push-ups to target your chest, shoulders, and arms. If regular push-ups are challenging, modify them by placing your hands on an elevated surface like a bench or wall.

Bodyweight Squats: Do 10 to 15 bodyweight squats to engage your legs and glutes. Stand with your feet shoulder-width apart, lower your body by bending your knees, and then return to the starting position.

Lunges: Perform 10 to 15 lunges on each leg. Step forward with one foot, lower your body until your front knee forms a 90-degree angle, and then push back up to the starting position.

Repeat: Repeat the circuit of jumping jacks followed by strength exercises for a total of 3 to 4 rounds, depending on your fitness level and endurance.

Cool Down: Finish your workout with a 5-minute cool-down routine to gradually lower your heart rate. This can include stretching exercises for your major muscle groups.

Remember to listen to your body and adjust the workout intensity and duration according to your fitness level. As you progress, you can increase the duration of jumping jacks, add more rounds, or include additional exercises to challenge yourself further. Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.

Jumping Jack Weight Loss Workout #1 for Beginners, 10 Minutes

20-MIN Jumping Jack Cardio Workout at Home

Here’s a 20-minute Jumping Jack Cardio Workout that you can do at home:


  • March in place for 2 minutes to get your heart rate up and warm up your muscles.
  • Perform some light stretching exercises for your legs, arms, and shoulders.


  1. Circuit 1:
    • Perform Jumping Jacks for 45 seconds.
    • Rest for 15 seconds.
  2. Circuit 2:
    • Perform High Knee Jogging in place for 45 seconds. Lift your knees as high as possible while jogging in place.
    • Rest for 15 seconds.
  3. Circuit 3:
    • Perform Jumping Jacks for 45 seconds.
    • Rest for 15 seconds.
  4. Circuit 4:
    • Perform Burpees for 45 seconds. Start in a standing position, jump down into a plank, perform a push-up, jump your feet back in, and jump up explosively.
    • Rest for 15 seconds.
  5. Circuit 5:
    • Perform Jumping Jacks for 45 seconds.
    • Rest for 15 seconds.
  6. Circuit 6:
    • Perform Mountain Climbers for 45 seconds. Start in a plank position and alternate bringing your knees toward your chest as if you’re climbing a mountain.
    • Rest for 15 seconds.
  7. Circuit 7:
    • Perform Jumping Jacks for 45 seconds.
    • Rest for 15 seconds.
  8. Circuit 8:
    • Perform Squat Jumps for 45 seconds. Start in a squat position, then explode upward into a jump, and land back into a squat.
    • Rest for 15 seconds.
  9. Circuit 9:
    • Perform Jumping Jacks for 45 seconds.
    • Rest for 15 seconds.
  10. Circuit 10:
    • Perform Alternating Reverse Lunges for 45 seconds. Step back with one foot into a lunge position, return to the starting position, and repeat with the other leg.
    • Rest for 15 seconds.


  • March in place for 2 minutes to gradually lower your heart rate.
  • Perform static stretches for your legs, arms, and shoulders, holding each stretch for about 20-30 seconds.

Remember to maintain proper form during the exercises and listen to your body. If you need to modify the intensity, you can reduce the duration of each exercise or take additional rest breaks. As with any new exercise program, it’s always a good idea to consult with a healthcare professional before starting, especially if you have any underlying health conditions.

20-MIN Jumping Jack Cardio Workout at Home! 

Learning Jumping Jacks Step by Step

Here’s a step-by-step guide for performing jumping jacks correctly:

  1. Stand with your feet together and your arms relaxed at your sides.
  2. Engage your core muscles by pulling your belly button towards your spine.
  3. In one fluid motion, jump your feet out to the sides while simultaneously raising your arms overhead. Your legs should be slightly wider than shoulder-width apart, and your arms should form a “V” shape above your head.
  4. Keep your knees slightly bent to absorb the impact when landing.
  5. Quickly reverse the motion by jumping back to the starting position, bringing your feet together and lowering your arms back down to your sides.
  6. Repeat the movement for the desired number of repetitions or duration.

Here are some key benefits of doing jumping jacks:

  1. Cardiovascular Fitness: Jumping jacks are a dynamic, full-body exercise that raises your heart rate, improves blood circulation, and enhances cardiovascular endurance.
  2. Calorie Burning: Jumping jacks are an effective calorie-burning exercise, helping you to create a calorie deficit and contribute to weight loss.
  3. Coordination and Balance: Performing jumping jacks requires coordination between your upper and lower body, improving your overall coordination and balance.
  4. Muscular Engagement: Jumping jacks engage various muscle groups, including your calves, quadriceps, glutes, shoulders, and core muscles. Regularly incorporating jumping jacks into your workout routine can help strengthen and tone these muscles.
  5. Low-Impact Option: Jumping jacks can be modified to lower the impact on joints by performing a modified version with smaller jumps or stepping motions. This makes it suitable for individuals with joint sensitivities or those who prefer a low-impact workout.
  6. Portable and Equipment-Free: Jumping jacks require minimal space and no equipment, making them a convenient exercise that can be done anywhere, including at home.

Remember to start slowly and gradually increase the intensity and duration of your jumping jacks as your fitness level improves. If you experience any pain or discomfort during the exercise, modify the movement or consult with a fitness professional.

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20 Minute Jumping Jack Workout

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