📋 How to Do?
- Stand, jump feet wide, clap overhead.
- Jump back to start, arms down.
- Continuous motion. 3 sets of 30-60 seconds.
Bend knees slightly on landings to absorb impact and protect joints, keep arms full range without locking elbows, and modify to step side if jumping strains knees—ideal low-impact warm-up, starting with shorter sets for beginners.
💪 Working Muscles
Primary: Calves (ankle plantar flexion in jumps); Quadriceps (knee extension on landing); Secondary: Deltoids (arm abduction overhead); Core (torso stability during star position)
Equipment Needed: None (bodyweight)
Difficulty: Beginner
✨ Benefits
Jumping jacks provide quick warm-up for blood flow, building stamina and coordination as a beginner-friendly calorie burner. They improve cardiovascular health and joint mobility, leading to 10% endurance boost in 3-4 weeks.
🔥 Burned Calories
Burns Approx. 70-90 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, great for warm-ups
Common Mistakes
- Locking knees on landing, jarring joints.
- Arms not fully extending overhead, reducing range.
- Stopping abruptly between reps, breaking rhythm.
