Jumping jacks

3 × 30-60s  ·  Equipment: No equipment

Muscle groups: Full body · Cardio

How to do jumping jacks

1. Stand with your feet together and your arms at your sides.
2. Jump and spread your feet to shoulder width while raising your arms overhead.
3. Land softly with your knees slightly bent.
4. Jump again and bring your feet together while lowering your arms.
5. Repeat with a steady rhythm and continuous breathing.
6. Keep your core braced and your torso upright throughout the set.

Mistakes to avoid

• Don't land with stiff legs; bend your knees to absorb the impact.
• Don't only raise your arms to shoulder height; the movement must be complete.
• If you have knee or ankle discomfort, lower the intensity or do it without jumping.
• Stop if you're out of breath or feel dizzy; take short rests between sets.

Progression

• Start with 3 sets of 30 seconds and add 5-10 seconds each week.
• Once your form is good, increase the jumping pace.
• Cut rest between sets from 60 to 45 seconds.
• Progress to variants like squat jacks once you master the basic.