FULL BODY · BODYWEIGHT
How to do the jumping jack
The jumping jack trains your full body. Here is how to do it with good form.
Step by step
- Stand tall with your arms to your sides, legs straight, and feet together.
- Engage your abs and take a breath.
- Hop and bring your feet out as you extend your arms to your sides and over your head.
- Jump again and bring your feet together and arms to your sides. Exhale.
- Keep repeating rhythmically, hopping just a couple of inches off the floor, and breathing regularly.
Muscles worked
| Primary | Full Body |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the jumping jack
- Bodyweight Starter3 × 30
- Beginner HIIT Burn3 × 30
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your full body
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