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❤️ Cardio Beginner

Jumping Jacks

A classic cardio exercise that elevates heart rate and works the entire body.

Muscle Groups

Full Body Shoulders Calves Core

Jumping jacks are a timeless cardio exercise that require no equipment and effectively raise your heart rate while engaging muscles throughout your entire body.

How to Perform

  1. Start Position: Stand upright with your feet together and arms at your sides.

  2. Jump Out: Jump your feet out to the sides (wider than hip-width) while simultaneously raising your arms overhead.

  3. Jump In: Immediately jump your feet back together while lowering your arms to your sides.

  4. Rhythm: Continue in a rhythmic, controlled manner, landing softly on the balls of your feet.

  5. Breathe: Maintain steady breathing throughout the exercise.

Tips

  • Land softly to reduce impact on joints
  • Keep your core engaged throughout
  • Maintain a consistent rhythm
  • Start slow and increase speed as you warm up

Variations

  • Half Jacks: Arms only go to shoulder height
  • Squat Jacks: Add a squat when feet land wide
  • Cross Jacks: Cross feet and arms alternately
  • Star Jumps: Explode into a star shape at the top
  • Low-Impact Jacks: Step side to side instead of jumping

Common Mistakes

  • Landing with locked knees
  • Not fully extending arms overhead
  • Moving too fast and losing form
  • Holding breath during exercise