Jumping jack
A rhythmic cardio move where you jump the feet out and swing the arms overhead, then back in.
Overview
The jumping jack is a simple, rhythmic cardio exercise. You jump your feet out to the sides while swinging your arms overhead, then jump back to the start with arms by your sides, repeating in a steady rhythm. It is a familiar movement that quickly warms the whole body.
Requiring no equipment and easy to learn, jumping jacks are a classic part of warm-ups and light cardio routines. Stepping the feet out one at a time offers a lower-impact version.
The movement
- 1Stand tall with feet together and arms by your sides.
- 2Jump your feet out to the sides as your arms swing overhead.
- 3Jump back to the start, bringing feet together and arms down.
- 4Continue in a steady rhythm.
Beginner notes
- Stepping out one foot at a time offers a lower-impact version.
- A steady rhythm is easier to keep than a frantic pace.
- A classic, easy warm-up movement.
A note on training information
Where it’s used
Sports this relates to:
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Aerobics
A rhythmic, music-led group workout that builds cardiovascular fitness through continuous movement.
HIIT
High-intensity interval training that alternates short bursts of hard effort with brief recovery.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
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Movement patterns
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- Shuffle (Lateral Shuffle)A low, athletic side-to-side stepping pattern in which the feet never cross, used to reposition and stay balanced and reactive while keeping the shoulders square to a target.
- HingeA hip-dominant pattern: bend forward at the hips with a flat back, minimal knee bend, then drive the hips tall — powers pulling from the floor and jumping.
Techniques
- Freestyle StrokeThe fastest swimming stroke, using alternating overhead arm pulls, a flutter kick and rhythmic side breathing.
- VolleyA shot played near the net by blocking the ball out of the air before it bounces, using a short, firm punch rather than a full swing.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
- BackstrokeThe only competitive stroke swum on the back, using alternating overhead arm pulls and a steady flutter kick.
Skills
Disciplines
- Clean and JerkThe clean and jerk is one of the two Olympic weightlifting lifts, raising the bar to the shoulders and then driving it overhead in two phases.
- BackstrokeBackstroke is swum face-up with an alternating arm pull and flutter kick — the one competitive stroke where you breathe freely because your face stays out of the water.
Training methods
- PlyometricsPlyometrics are jumping and bounding drills that train muscles to produce force quickly, developing power and springiness through explosive movement.
- Circuit TrainingCircuit training moves you through a series of stations back to back with little rest, blending strength and cardio into one time-efficient session.
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How this page is maintained
- Content type
- Exercise
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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