Jumping Jacks HITT Cardio Workout for Maximum Benefits

The idea of jumping jacks has been around for a long time. It’s no surprise if you were taught how to do jumping jacks in elementary school. It’s a simple exercise that can be done by anybody. You can even add your own custom techniques to it depending on what you need. It is easy for beginners to try.


Jumping jacks is among the oldest callisthenic exercises for easy body movement. It can be done as a warm-up exercise. Jumping jacks are good for blood circulation and for warming up the muscles. You can try doing it as a little warm-up exercise before going for workouts. There are many ways it can be applied. For instance, you can do jumping jacks for full body exercises, HIIT workout style or you can do it on a trampoline.

Most people call it star-jumps because jumping jacks require that you use your whole body to do it. If you want to boost your heart rate, jumping jacks can do that for you. It has a lot of benefits besides helping to tone the body. You can create your own jumping jack style as a beginner. Professionals prefer to add styles like squatting and longer jumps into your routine. Adding higher jumps to the routine is referred to as a power jack.

It doesn’t matter what style of jumping jacks you choose to do, it will keep you fit. The exercise is good for the body will help in losing weight. Also, the risk of developing osteoporosis is reduced. Jumping jacks help to boost stamina and your cardiovascular system.

What are the Benefits of Doing Jumping Jacks?

Jumping Jacks HIIT Maximum Cardio Benefits

1. Stronger Bones

For many years now, people have presumed so many things about exercises that can give strong bones. Exercises like weight lifting have proven to help strengthen the bones but one of the fastest ways is by doing jumping jacks. When you do a jumping jack, you reduce the chances of developing osteoporosis.

This is the way it works. Whenever you jump up, a new cell is developed. The new cell helps to give support to the bones and gives it strength. Studies have shown that people who engage in jumping exercises are prone to have strong bone mass.

2. It Helps With the Heart Functions

Another benefit of doing jumping jacks is that it helps reduce the risk of heart diseases. Studies have shown that over 250,000 Americans die every year from heart diseases. If you choose to start exercising using jumping jacks, you will be keeping yourself fit.

For beginners who are trying jumping jacks exercises, it is advisable to start at a slow pace. With constant practice, you will gradually become stronger.

3. Helps to Lose Weight

Exercise is generally good for the body. When you exercise you keep yourself fit. According to the Center for Disease Control and Prevention, one should do at least 150 minutes of moderate aerobic exercise and 75 minutes of vigorous aerobic exercise weekly. You can also combine these two techniques to lose weight. Jumping jacks is a good exercise technique to lose weight and keep fit. It would work in helping you maintain a fit body over a long period of time. The key to losing weight with jumping jacks, however, is by being consistent. By doing regular exercises and maintaining a good diet, it would help you in losing weight.

Jumping Jacks 6 Reasons to do Our HIIT Routine Every Day

4. Helps in Losing Belly Fat

Most people are aware that exercises like weightlifting and abdominal exercises are good for losing body fat. What they don’t know is that exercises like jumping jacks can also help you burn up more calories. It is a very effective method to lose belly fat.

5. It Helps to Build Stamina

People need to build stamina to help their immune system fight diseases and to also get rid of fatigue. With stamina, you get to do physical activity for longer hours. If you have noticed, people who don’t exercise usually complain of tiredness easily. They are usually unable to carry out tasks for a long time. When you do exercises, you build stamina. It helps to build your stamina so you will be able to work longer hours without getting tired.

Stamina helps your body system function properly. It helps us to do our everyday activities and not wear out easily. One may not notice the absence of stamina when they are young but it shows more when a person starts to get old.

6. It Helps in Reducing Health Conditions

Jumping jacks are one of the most useful exercises today. It helps with the problem of obesity and building bones. Studies have proven that exercises have provided a solution to prevent chronic diseases like colon cancer for up to 40%.

Maximum Benefits Jumping Jacks HIIT Cardio

Jumping Jacks Circuit Workout

It is advisable to maintain a proper position when doing any exercise. When you notice lower back pain, it is best to stop immediately. Start slowly when starting exercises.

When doing the jumping jacks circuit workout, you will need to have a timer to track the time. This jumping jack technique involves 3-4 sets of 6 exercises. Each of them is to be performed within a minute. One must take a rest for 15 seconds in between each one minute exercise.

1. Warm Up

For each of the exercises, you must do the following for up to one minute

– Walk side to side both left and right

– Lift your knees left and right

– Do half squats

– Do a grapevine both left and right

– Do side lunges both left and right

2. The Work Out

The work out stage should be done within one minute. Take rest for 15 seconds in-between each of the exercises below. The exercises should be repeated for up to 3 to 4 times

– Jumping jacks

– Deep squats

– Jumping Jacks

– Plank Push Ups

– Jumping Jacks

– Lunges

How Do You Do Jumping Jacks

There are many ways to try jumping jacks. You start these exercises by:

1. Standing up and putting your feet together and your hands by your side
2. Jump with your feet spread out from your side and your arms above your head.
3. Jumping back to the initial position of your arms back to your side and your feet joined together.
4. You can repeat these over and over again depending on your workout plan.

To do a powerful jumping jack, you can jump high up on your feet and land on a half squatting position.

Jumping Jacks Cardio Workout Benefits

Jumping Jacks for Beginners

For beginners, there are options to try that do not require jumping.
You can extend a foot to one side and raise your arms. Then pull that foot back to starting position while lowering arms.
Repeat with other foot and arms. Continue by alternating feet.

You can also try the following:

1. Deep Squats

Stand straight with your feet apart, directly under your hips, and place your hands on your hips. Tighten your abs and go down in a squat position. You do this by protruding your glutes as if you are sitting down on a chair. Keep your back in an upright position at all time. Squat as low as possible and then come back to your original position. Make sure that all your body weight falls on your heels when doing this exercise.


You can do half squats while in the same position as deep squats. The only difference between the beginner’s squats and the deep squats is that in the beginners squats you don’t squat all the way down. You can do a half squat. While doing this, also make sure you squeeze your glutes and keep your weight on your heels during the exercises.

2. Plank Alternating Push Ups

You have to be in a push-up position when doing this exercise. Your elbows should be slightly bent and your hands should be placed under your shoulders. While doing this exercise, make sure you keep a straight body from your head down to your feet. Squeeze your abs to make the position easier and also tuck your hips slightly.

Bring your forearms down slowly beginning with your left arm. When you have put down your two arms, try and get back up in your push-up position with your right hand. Repeat this exercise with different hands.


Just like the above exercise, the only difference is that you are on your knees and not your toes. Your neck and back should be properly aligned so you don’t develop lower back pain.

3. Static Lunges

You can do this exercise by placing one foot forward while standing in a lunge position. The feet at the front should be at angle 90 degrees and your body should be upright. Start the lunging position and go down as low as possible. While going low, don’t allow the back knee to touch the floor. After that return to your original position and then repeat the exercise again.

Do the exercise by switching legs for each turn, You can add a jumping lunge technique to the exercise. In this case, you balance yourself and jump quickly to switch your legs to the front and the back and also your back leg to the front. You can try using your arms to help with the jumping method.


You can do it the same way as it is above except that you don’t go all the way down when doing the lunges. Do a halfway lunge and then return to your original position


If you are new to this exercise, it is advisable to start slowly. Do warm-up exercises and also stretching exercises before starting jumping jack. Also, it is advisable to consult a medical practitioner before trying any exercise to prevent any complications in the case of special medical situations or even pregnancy.

Jumping Jacks will help you build up strength or stamina. It would also help in improving your hearts functions.

Let us know if you have tried any jumping jacks and how it is working for you. Our readers all are looking for information on what others are trying.

Click On The Images To View A Few Similar Posts

Body Weight Workouts at Home
Travel WOD: Top Travel Workouts
Ab Wheel Workout Benefits for a Stronger Core

Leave a Comment