Tabata jumping jacks

8 × 20s on/10s off  ·  Equipment: No equipment, Treadmill/bike/elliptical

Muscle groups: Full body · Cardio

How to do tabata jumping jacks

1. Stand with your feet together and arms at your sides, ready to jump.
2. Engage the core and start the timer with 20 seconds of work and 10 seconds of rest.
3. Jump opening the feet to shoulder width while raising the arms overhead.
4. Return to bring the feet together and lower the arms with a fluid, continuous rhythm.
5. Keep a steady pace for the 20 seconds and catch your breath during the 10-second recovery.
6. Repeat for 8 total rounds, adjusting the speed to your level.

Mistakes to avoid

• Do not land stiff-legged on your heels; soften the knees and land smoothly on the balls of your feet.
• Do not lean the torso forward or arch the back when jumping; keep the trunk upright.
• If you run out of breath or feel dizzy, slow down or reduce the rounds instead of stopping abruptly.
• Wear cushioned shoes and use a flat surface to protect your knees and ankles on every jump.

Progression

• Start the 20 seconds of work at an easy pace and speed up as your conditioning improves.
• Once you finish the 8 rounds without losing breath, upgrade to squat jacks or add more power to the jump.
• To progress, increase working time to 25-30 seconds, add more rounds, or combine with other full-body exercises.