Jumping jack is a bodyweight exercise. It can also be an effective way to turn into aerobic exercises if performed for a longer duration. It is one of the boot camp workouts and targets the entire body. It is a fun loving exercise and can be performed anywhere at home/ gym/ outdoor. Jumping jack is an exercise to use for warm up exercise if done at a low-level intensity. It is also great calories burner if done at high intensity and works the majority of muscles of your body at one time.

This is also a good aquatic exercise i.e. it can be performed by jumping in water where the water is at chest level.

In short, you can use the jumping jack in warm-up training, aerobic training, strength training, plyometric training and dynamic flexibility exercise.

jumping jack total body exercise

Jumping jack:

Stand with feet together and place your arms at your sides.

Now jump your body up towards the ceiling while spreading both legs wide outside and raising your arms overhead until your hands clasp on the top head as high as possible. Elbows should be slightly bent while moving arms over your head.

Then jump up again while bringing arms and legs to the starting position. And repeat as quickly as possible.


you can challenge the workout by placing weight around the ankle or by Jumping as high as possible.

Muscles involved:

Deltoid, trapezius, serratus anerior, latissimus dorsi, biceps, triceps, quadriceps, hamstrings, gluteus maximus, gluteus medius and minimus, tensor fascia lata, adductors of the hip joint such as adductor longus, adductor Brevis and adductor Magnus, gastrosoleus calf muscles, rectus abdominals and obliques to stabilize the spine

Seal jack:

Start with feet together and outstretch your arms to the sides at shoulder level.

Jump up in the air and spread your legs out and clap your hands in front of your chest at the same time.

Jump up again and quickly bring your legs and arms to the start position and repeat without pausing.

One side Jumping jack:

Start with feet together and arms at your sides.

Jump up and simultaneously raise one side arm overhead and spread one leg outside.

Then quickly return to start position and repeat on the opposite side.

Plank Jumping jack:

Start in push-up position. Place your hands on the floor underneath your shoulders and keep your feet together and straight behind you.

Keep your entire back straight and tighten your abdomen.

Now jump your legs outward as wide as you can and bring it together with jumping move.

Repeat without pausing the movement.

Push up jumping jack:

Come onto push up position. Place your hands on the floor underneath shoulders and extend your legs behind you. Keep your feet together. Tighten your abs and back should be straight.

At the same time, you go down into a push-up position, jump your feet out as wide as possible.

Return to start position by pushing your arms back to start to push up position and jumping your legs together.

Repeat without pausing movement.

Burpees jumping jack:

Stand with arms at your sides. Bend your knees to a deep squat position with hands on the floor in front of you or at the side of your feet.

Immediately extend your legs and kick your feet behind you and come into a push-up position.

Return to squat position and jump up as high as possible while raising your arms overhead and outstretching your legs in the air. That’s called one rep.

Repeat as fast as possible for 10-15 reps.

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Monalisa Vadi

Monalisa Vadi

Director of IHFE fitness academy Monalisa Vadi (MPT), Creator of Ihfe academy, is a Physical Therapist specializing in the field of Musculoskeletal. She received a Master of Physiotherapist from Sheffield Hallam University in the United Kingdom in 2008. She holds certificates in aquatic training, yoga training and diet and nutrition. She has had extensive experience treating patients with musculoskeletal injuries, post-operative situations, and sports injuries. She primarily focused on providing manual therapy to patients with musculoskeletal problems, sports related injuries and post-surgical conditions. Monalisa Patel began working in Satellite Hospital and Physiotherapy Research Centre in Ahmadabad, India in 2005 as the HOD at Physiotherapy Centre. She also worked in various Multi Speciality Hospitals and private clinics. Besides her knowledge in the field of physiotherapy, she has been designing the customized strength training, cardiovascular training and flexibility training for all both men and women of all age group people to assist them in achieving their health and fitness goals. She also has experience with Pilates exercises and has designed the programs for pre and post natal women, sport specific population, models, dancers, and rehabilitation. Monalisa has extensive experience in training the clients with bosu ball, foam roller, stability ball and resistance bands. In 2014, she opened IHFE fitness academy in order to begin the realization of her dream to offer quality education of health and fitness to the fitness enthusiasts and allied healthcare professionals. Monalisa understands that medical education is an ongoing process and, as such, continues to supplement her university education with the various health and fitness courses.
Monalisa Vadi


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