Woman Doing Jumping Jacks

10 Benefits Of Jumping Jacks

Cardio can be a real drag when you’re just running on the spot all the time.

If you’re thinking of adding a little energy to your workout (beyond just taking some pre workout), look no further than jumping jacks.

They’re just the thing you need to get you pumped for that workout.

What Exactly Are Jumping Jacks?

Jumping jacks are a cardio-based full-body workout that you can do almost anywhere.

Often used in exercise routines like HIIT or aerobics, jumping jacks are fun, energizing exercise that’s apart of plyometrics, or jump training.

Plyometrics are a combination of resistance training and aerobic exercises that work your heart, lungs, and muscles all at the same time.

Let’s jump into why this exercise is so perfect in its simplicity.


There are multiple reasons why jumping jacks are considered effective. Here are 10 reasons why you should add them to your workout regiment.

Great Warm-Up Exercise

Warming up is the most crucial part of any workout routine. Jumping jacks can help relax your muscles in your core, hips, limbs, back, and face.

After completing 50 reps, you won’t need much else to get your heart pumping for the workout to come.

Relieves Stress

Did you know that serotonin is released when you workout?

It may seem hard to believe when you’re exhausted, but the “feel good” hormone stimulates in your brain when you move and jump.

Adrenalin is also released – giving you a rush of excitement. These two hormones together create a good recipe for happiness and lower rates of stress.

Aid’s Weight Loss

Woman Showing Flat Stomach

When paired with strength training, cardio exercises can maximize your weight loss potential.

Weight loss in the simplest terms is calories in vs. calories out, so if you burn more calories through activity than what you consume, you will start to lose weight.

Do 3 sets of 40 reps, and you’ll notice yourself sweating the more your heart pumps.

Easy To Do And Costs Nothing

Jumping jacks require no equipment and little instruction. They can be done by anybody and everybody, regardless of exercise level or ability.

Although intensity may be different depending on the person. They also cost nothing unless you want to add weight to your cardio regime.

The more you do, the stronger you’ll get. This exercise helps to improve your muscles, flexibility, and even strengthen your bones.

Tones Muscles

This exercise tones your muscles, specifically your glutes, quadriceps, and hip flexors. Jumping jacks also involves your abdominal and shoulder muscles.

Doing an intense bout of cardio exercises will help you shed fat, making it easier to see the muscles you gained.

Improves Flexibility

Young Flexible Woman

Your muscles will be able to stretch farther the more you use them. When you start adding plyometric exercises to your work out, you may find it challenging to do 20 in one go.

As you continue to work out, you’ll find it easier to position your legs and arms in the correct position.

Great Bone Builder

Not only do our muscles get a good workout, but so do our bones. Small jumping motions make our bones bend slightly, which forces new cells to develop.

Our bones are then offered additional support and strengthening. It may sound scary, but little microfractures will form, similar to how muscle tears to become stronger.

These are harmless – but they will eventually lead to increased bone mass.

Jumping around all day will improve your stamina, stability, and coordination, as well as enhance the function of two vital organs: your heart and lungs.

Improves Stamina And Stability

Working out your abdominal muscles improves your balance, meaning you’ll be able to do more jumping jacks faster while landing with more accuracy.

Cardio will also benefit your stamina! Jumping endurance is different from running, as it requires more muscles and burns more calories.

Think of how easy it is to walk vs. climb the stairs. One is more comfortable than the other. Doing this exercise daily will improve your overall endurance. Take cardio supplements to improve your endurance and do more!

Improves Coordination

Family Balancing

Certain exercises take more coordination than others. Jumping jacks require perfect rhythm between your arms and your legs as you jump.

We take for granted how important this skill is, but we use it daily for scratching our nose or cutting vegetables. If you play sports, developing this skill will be necessary.

Trains Heart And Lungs

Cardiovascular workouts like jumping jacks are a great way to boost your heart and lung health.

The heart has to work super hard to pump the required amount of oxygenated blood to bring back the carbon dioxide blood from the cells.

This helps to exercise your hearts and lungs. Keep in mind your heart is a muscle, so working it out daily will make it stronger.

Related Questions

How To Do Jumping Jacks?

  • Stand with feet hip-width apart, look straight in front of you with your arms at your side
  • Jump on the spot in one motion with your feet out to the side and swing your arms above your head
  • Reverse the movement and repeat quickly.

How Many Calories Do Jumping Jacks Burn?

Jumping jacks burn an average of 100 calories in 15 minutes. If you increase the rigor and speed of the jacks, you can increase the calories burnt to around 180 per 15 minutes.

Keep in mind, this is an estimate.

Is It Safe For Pregnant Women To Do Jumping Jacks?

No, it’s not safe for pregnant women to do this exercise.

Doctors will recommend pregnant women do “low-intensity” cardio, and although jumping jacks can be performed at a lower intensity, they shouldn’t be performed without first consulting your doctor.


Whether you’re a fitness newbie or a powerlifting champion, jumping jacks are an excellent addition to your weekly cardio routine.

Add them to your warm-up next time you’re at the gym to see improvements in your overall endurance!

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