Jumping jacks
Land softly on the balls of your feet.
Muscles worked · Primary
Cardiovascular system
Secondary
CalvesSide delts
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Stand with feet together and arms at your sides.
- Jump your feet out while raising your arms overhead.
- Jump back to the starting position.
- Land softly on the balls of your feet. Low-impact: step one leg out at a time.
Common mistakes
- Landing on your heels with locked knees.
- Hunching your shoulders.
- Doing them on a slippery floor.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 2 | 45–65 s | 30 s |
| Build muscle | 3 | 45–65 s | 30 s |
| Tone up | 2 | 45–65 s | 30 s |
| Get fit | 2 | 45–65 s | 30 s |
Related exercises
A plan with Jumping jacks, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.