Jumping jack
A rhythmic cardio move where you jump the feet out and swing the arms overhead, then back in.
Overview
The jumping jack is a simple, rhythmic cardio exercise. You jump your feet out to the sides while swinging your arms overhead, then jump back to the start with arms by your sides, repeating in a steady rhythm. It is a familiar movement that quickly warms the whole body.
Requiring no equipment and easy to learn, jumping jacks are a classic part of warm-ups and light cardio routines. Stepping the feet out one at a time offers a lower-impact version.
The movement
- 1Stand tall with feet together and arms by your sides.
- 2Jump your feet out to the sides as your arms swing overhead.
- 3Jump back to the start, bringing feet together and arms down.
- 4Continue in a steady rhythm.
Beginner notes
- Stepping out one foot at a time offers a lower-impact version.
- A steady rhythm is easier to keep than a frantic pace.
- A classic, easy warm-up movement.
A note on training information
Where it’s used
Sports this relates to:
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Aerobics
A rhythmic, music-led group workout that builds cardiovascular fitness through continuous movement.
HIIT
High-intensity interval training that alternates short bursts of hard effort with brief recovery.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
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Movement patterns
- JumpThe plyometric pattern of projecting the body off the ground through explosive triple extension and controlling the landing — the core expression of lower-body power.
- Shuffle (Lateral Shuffle)A low, athletic side-to-side stepping pattern in which the feet never cross, used to reposition and stay balanced and reactive while keeping the shoulders square to a target.
- HingeA hip-dominant pattern: bend forward at the hips with a flat back, minimal knee bend, then drive the hips tall — powers pulling from the floor and jumping.
Disciplines
- BackstrokeBackstroke is swum face-up with an alternating arm pull and flutter kick — the one competitive stroke where you breathe freely because your face stays out of the water.
- Clean and JerkThe clean and jerk is one of the two Olympic weightlifting lifts, raising the bar to the shoulders and then driving it overhead in two phases.
- Top-Rope ClimbingA roped format where the rope runs up to an anchor at the top of the route and back down, so the climber is held from above throughout the ascent.
- SnatchThe snatch is one of the two Olympic weightlifting lifts, taking the barbell from the platform to overhead in one continuous movement.
- Speed ClimbingA timed format where climbers ascend a route as fast as possible, most recognizably as a head-to-head race on a standardized competition wall.
Tactics
- Offside trapA defensive football tactic where the back line steps up together to leave an attacker offside.
- High pressA football tactic where a team hunts the ball high up the pitch to win it back close to the opponent’s goal.
- Pick and rollA two-player basketball action where one player screens for the ball-handler, then rolls to the basket.
- Serve and volleyAn attacking tennis tactic where the server follows their serve to the net to finish the point with a volley.
- Man-to-man markingA defensive tactic where each defender is assigned a specific opponent to track and contain.
Decision making
Skills
- JumpingThe skill of leaping powerfully and with timing to reach or contest the ball in the air.
- ReboundingThe basketball skill of gaining the ball after a missed shot.
- Returning serveThe skill of reading and playing back an opponent’s serve to stay in the rally.
- RallyingThe skill of exchanging shots back and forth to build and win a point.
- SpikingThe volleyball skill of jumping and striking the ball forcefully down into the opponent’s court.
Techniques
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
- BackstrokeThe only competitive stroke swum on the back, using alternating overhead arm pulls and a steady flutter kick.
- Flip TurnA fast turn in freestyle where the swimmer somersaults at the wall, pushes off on their back and rotates to continue swimming.
- Freestyle StrokeThe fastest swimming stroke, using alternating overhead arm pulls, a flutter kick and rhythmic side breathing.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
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How this page is maintained
- Content type
- Exercise
- Provenance
- Tier A — evergreen educational
- Verified external sources
- 0
- Content updated
- 2026-07-06
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