Jumping jacks are a go-to exercise for cardio-lovers for many reasons. Firstly, it doesn’t matter if you’re a beginner. They’re super simple and can be done by absolutely anyone. Secondly, they can be done very quickly, so it is convenient for people pressed for time. And lastly and most importantly, Jumping Jacks is one of the most fun exercises that give you an instant boost of energy and put you in a better mood.
As much as we enjoy doing jumping jacks, though, you must switch things up every once in a while by experimenting with its variations. Not only does this break the monotony of the exercise, but also challenges your body to step out of its comfort zone. Moreover, for people with physical limitations like back and knee injuries or physiological ones, like breathing issues or low stamina - some of the other forms of jumping jacks are safer and more suitable.
AskMen India brings you a list of 10 jumping jacks variations that demand varying degrees of speed, stamina and strength. You can pick and practise the ones that suit your body best.
Basic jumping jacks
Basic jumping jacks are a quick, easy-to-do exercise that can be performed by just about anyone. They make for a fun, light-hearted aerobic workout that helps burn calories and puts you in a good mood.
Follow these steps:
- Stand with your feet together.
- Keep your arms straight on either side of your body.
- Jump and spread your legs shoulder-width apart.
- Simultaneously, extend your arms straight out on your sides and over your head.
- Jump back to the original position bringing your arms and legs together.
- Repeat this 30 times in a continuous flow.
Step jacks
Step jacks are an easier variation of basic jumping jacks, for people with breathing issues, low stamina or knee injuries. The principle movement of the activity remains pretty much the same, only that it doesn’t include jumping and is less intensive.
Follow these steps:
- Stand with your feet together.
- Keep your arms straight on the side of your body.
- Step your right foot as far away from the left without bending your knees.
- While doing this, raise your arms straight overhead.
- Bring your right foot back to the centre and collect your arms on the sides.
- Similarly, step your left foot as far away from the right without bending your knees.
- Simultaneously, raise your arms straight overhead.
- Bring your left foot back to the centre and collect your arms on the sides.
- Repeat the set 30 times in a continuous, seamless motion.
Squat jacks
To make your regular jumping jacks more challenging, incorporate squats in them. This will not only improve your heart health and breathing pattern, but also work your lower body. Apart from burning calories and losing weight, your knees will become stronger, more stable and your hip joints will gain more flexibility.
Follow these steps:
- Stand with your feet together.
- Keep your arms straight on either side of your body.
- Bend your knees in a 90 degrees squat as though you’re sitting on an imaginary chair.
- While doing this, raise your arms straight overhead.
- Maintaining your squat position, jump to spread your legs shoulder-width apart.
- Simultaneously, extend your arms straight downwards and in line with your shoulders.
- Repeat the set 20 times in a continuous motion.
Press jacks
Jumping jacks are a great cardio exercise, but to club the benefits of strength training with it, you can practise them while holding weights, like a medicine ball or dumbbells. By doing so, you will not only shed weight, but also covert those excess calories into muscle mass. They will especially work your shoulder muscles, increasing their strength, flexibility and mobility.
Follow these steps:
- Stand with your feet joined together.
- Keep your back straight and shoulders relaxed.
- Hold a medicine ball in front of your chest.
- Jump to spread your legs apart by a little more than shoulder width distance.
- Simultaneously, straighten your arms to hold the medicine ball directly above your head.
- Jump back into the original position.
- Repeat this 30 times in a continuous motion.
Plank jacks
Plank jacks are another exercise that combine the benefits of cardio as well as strength training. Besides burning calories and improving your heart health, it works your core muscles so that you feel lighter, stronger and fitter overall. This has to be done on the floor while being in a plank position. Keep in mind that your posture will decide how effective this exercise will be.
Follow these steps:
- Go into a high plank position.
- Your arms should be straight and in line with your shoulders. Place your palms firmly on the floor.
- Extend your legs straight behind you while keeping them joined.
- Engage your core to keep your head, neck, back, glutes and legs in one straight line.
- Maintaining this alignment, spread your legs apart by shoulder width distance in a jump.
- Make sure you don’t raise or dip your seat muscles while doing this.
- Subsequently, join your legs together in a jump.
- Repeat this 20 times in a continuous motion.
Oblique jacks
Oblique jacks are not only a great way to burn fat and lose weight, but also make for a wonderful stretching exercise for the obliques and the spinal cord. They’re a super easy as well as fun exercise that absolutely anyone can do without prior practice.
Follow these steps:
- Stand with your feet joined together.
- Entwine your palms at the back of your head.
- Lift your right leg in line with your hips by bending it at 90 degrees. The left knee should be straight while doing this.
- Place the right leg back in its original position.
- Lift your left leg in line with your hips by bending it at 90 degrees. The right knee should be straight while doing this.
- Place the left leg back in its original position.
- Repeat this 20 times in a continuous, seamless position.
Jack burpees
Jack burpees have to be the most intensive and challenging variation of the basic jumping jacks. They require a lot of stamina and core strength pretty much every joint in the body is put to use while doing them. While jumping, your ankles, elbows and shoulders come into play. While doing a burpee, you’re working your hips and knees.
Follow these steps:
- Stand with your feet joined together.
- Keep your arms straight on either side of your body.
- Jump to spread your legs by shoulder width distance.
- Extend your arms straight out on the sides and over your head.
- Jump back into the original position by collecting your arms and legs together.
- Subsequently, thrust your body into a high plank with your arms in line with your shoulders and your legs extended straight behind you.
- Jump back into the original position.
- Repeat the set 20 times in a continuous, seamless motion.
Plyo jacks
Instead of placing your feet shoulder width apart on the floor in a regular jumping jack, plyo jacks involve spreading your legs as much as you can while jumping off the ground. Note that this is only effective when done in the right posture. It works your inner thigh muscles and glutes and strengthens your legs tremendously.
Follow these steps:
- Stand with your feet joined together.
- Keep your knees slightly bent.
- Using your core strength, jump as high into the air as possible.
- Simultaneously, spread your legs as wide apart as possible without bending your knees.
- Bring your legs together while returning to the original position.
Crossover jacks
Crossover jacks make for an effective warm up exercise that remove stiffness from the body and give you an energy boost. They improve the coordination of your hands and legs and better your balance and stability. They’re also far less intensive than regular jumping jacks and are a suitable variation for people with low stamina or strength.
Follow these steps:
- Stand with your feet shoulder width apart.
- Extend your arms straight on your sides in line with your shoulders.
- Keep your back straight and shoulders relaxed.
- Jump to cross one leg in front of the other.
- Simultaneously, cross your arms straight in front of your chest.
- Jump to spread your legs like in the original position.
- Repeat this 20 times in a continuous, seamless motion.
Skier jacks
While doing skier jacks, your body has to jump into the shape of a plane, with your legs impersonating its wings and your hands, its fore. They do a wonderful job shaping and toning your thighs, improving the alignment of your body and exercising your knees and hip joints.
Follow these steps:
- Stand with your feet joined together.
- Keep your arms straight on either side of your body.
- Jump in the air to place your right foot in front of the left at shoulder width distance.
- Your right knee should be slightly bent whereas the left knee should be kept straight.
- Simultaneously, lift your left arm straight over your head.
- Repeat the same thing on the other side.
- Do this 20 times in a continuous motion.
Give your cardio workout some variety by practising these different types of jumping jacks! Why stick to one when there are so many?
Cover artwork by Dhaval Punatar/AskMen India