BN Fitness

Jumping Jacks Are Your FRIEND!

Jumping jacks are the perfect choice for a quick and easy cardio move. Do these heart healthy moves as a standalone exercise, or pair them with weight lifting sets at the gym to keep your pulse up and burn extra calories.

The real results that come from doing jumping jacks are not exactly seen, but rather felt. Jumping jacks help increase your fast twitch muscle fibers by working the calves, glutes, deltoids, lats, and gracilis.

Jumping Jacks may seem like they belong on the playground, but they are actually one of the best high intensity exercises that you can add to your workout routine.


Starting Position

• Stand with your arms to your sides.


• In one movement, jump up and spread your legs apart as you raise your arms to the sides and over your head. You should land with your arms over your head and your feet more than hip width apart.

• Jump up again and in one movement, bring your legs together and your arms back to your sides. This is one jumping jack.


• Repeat for 60 seconds to get your heart rate up and your fast twitch muscles activated.

Try completing at least 60 seconds of jumping jacks everyday to start. You can do them virtually anywhere – at work, at the gym, outside, or while watching tv. As your endurance improves, gradually increase the time by 10 seconds.