How to do the Star Jumps (Jumping Jacks)
Primary: Full Body.
Star Jumps, also known as Jumping Jacks, are a popular cardio exercise that engages multiple muscle groups, including the calves, abs, and shoulders. This dynamic movement increases heart rate, improves cardiovascular health, and enhances muscular endurance. It's a perfect exercise for warming up or incorporating into high-intensity interval training (HIIT) routines.
Step by step
- 1
Stand upright with your legs together, arms at your sides.
- 2
Bend your knees slightly and jump into the air.
- 3
As you jump, spread your legs to shoulder-width apart and stretch your arms out and over your head.
- 4
Jump back to the starting position with your feet together and arms at your sides.
Coaching cues
- Keep your core tight to improve stability.
- Land softly on the balls of your feet to reduce impact.
- Maintain a steady rhythm and pace to maximize the cardio benefits.
Sets, reps and where it fits
Muscle
3–4 × 15–30
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 15–30
rest 45–60 s
Star Jumps (Jumping Jacks) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Star Jumps (Jumping Jacks) work?
Primary: Full Body.
How many sets and reps of Star Jumps (Jumping Jacks) should I do?
For muscle: 3–4 sets of 15–30 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Star Jumps (Jumping Jacks)?
Same movement pattern, different equipment: Jumping Jack, Shadow Boxing, Step Jack, Burpee, Sprint Interval, Butt Kicks.
Is the Star Jumps (Jumping Jacks) good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.