Which muscles does the jumping jacks work?

The jumping jacks mainly works your cardio. It also involves your calves and shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the jumping jacks in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Jumping Jacks: how to do it and muscles worked

The jumping jacks mainly works your cardio, with help from your calves and shoulders. You need bodyweight (no equipment).

Muscles worked

Main

Cardio

Helping

How to do the jumping jacks

1
Stand tall with your feet together and your arms at your sides. Keep your core lightly engaged and your shoulders relaxed.
2
Jump your feet out to the sides while swinging your arms overhead until your hands nearly touch. Then jump back to the start position in one fluid motion.
3
Land softly on the balls of your feet with your knees slightly bent. Breathe steadily and keep a regular rhythm for the number of reps you set.

Form tip: Keep your landings quiet and your knees soft. Step one foot out at a time instead of jumping if your joints are sensitive.

Common questions

Which muscles does the jumping jacks work?: The jumping jacks mainly works your cardio. It also involves your calves and shoulders.
What equipment do I need for the jumping jacks?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the jumping jacks in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.