Home > Fitness Training > Exercise Database > Jumping Jacks

The jumping jack is a simple bodyweight aerobic exercise, involving jumping on the spot while coordinating the swinging of the arms and legs. This test is part of the 7-minute workout. There is also a similar exercise called the star jump.

Equipment Required: none

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Technique

1. Start by standing with your legs spread and your hands touching overhead.
2. Jump into the air, simultaneously bringing your legs together and pull the arms down to your sides.
3. Without resting, jump again and return to the starting position.
4. Repeat for 30 seconds

Key points to remember

• Use a nice fluid motion
• Keep the abdominals tight and the lower back straight and your head up, looking straight ahead.

Alternatives

• You could change the synchronization of the arms and legs so that when the arms go down as the legs go out, it doesn't matter.
• Increase the intensity by jumping higher and/or increasing the tempo.
• There is also a similar exercise called the star jump.

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Related Pages

• The 7-minute workout
• body weight exercises
• Jumping Jacks are used for the Heart Rate Maximizer Fitness Test
• Other fitness exercises for at home