Day 9 of 10
Cardio
Jumping Jacks
Jumping Jacks is day 9 of the 10-exercise rotation (focus: Cardio). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
A classic full-body cardio exercise that improves cardiovascular fitness, coordination, and engages multiple muscle groups.
How to do jumping jacks
- Stand upright with feet together and arms at your sides.
- Jump while simultaneously spreading your feet shoulder-width apart and raising your arms overhead.
- Land softly with feet apart and arms up.
- Jump again, bringing feet back together and arms back to sides.
- Continue in a rhythmic motion for desired duration.
Beginner version
- Step side to side instead of jumping to reduce impact on joints.
- Raise arms only to shoulder height if overhead is uncomfortable.
- Perform at a slower pace to maintain control and balance.
- Take breaks as needed and gradually increase duration.
Form tips
- Land softly on the balls of your feet to reduce impact.
- Keep your core engaged and posture upright.
- Maintain a steady rhythm and breathing pattern throughout.
Muscles worked
Primary: Quadriceps, Glutes, Calves, Shoulders. Secondary: Chest, Core, Cardiovascular system.
The 5-minute jumping jacks workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Jumping Jacks is day 9 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info