Jumping Jacks Workouts to Burn Fat and Build a Fitter Body

These Jumping Jacks Workouts are perfect for anyone that wants to build better endurance, torch body fat and tone their body.

What are the Benefits of Jumping Jacks?

Jumping jacks are a great full body exercise that enhances aerobic fitness, strengthens the body, and promotes relaxation.

This exercise also improves muscle endurance, increases the body’s metabolic rate, and helps with weight loss.

How to Do Jumping Jacks

  1. Stand straight with your feet together and hands by your sides
  2. Jump up, spread your feet and bring both hands together above your head
  3. Jump again and return to the starting position
  4. Repeat until the set is complete

Jumping Jacks Training Tips

Keep the knees slightly bent and land softly on the balls of your feet.

Engage your core and glutes and maintain your knees in line with your hips and feet.

Keep your arms extended and your elbows loose during the entire exercise and maintain a steady and smooth breathing pattern.

What Muscles do Jumping Jacks Work?

Jumping Jacks work the following muscles:

  • Primary muscles: Glutes, quads, hip flexors
  • Secondary muscles: Legs, abs, shoulders

Jumping Jacks Workouts

Choose your next Jumping Jacks Workout from our extensive list of 30 choices.

Workout 1

3 Rounds for Time

  • 200 metre Run
  • 100 Jumping Jacks
  • 200 metre Run
  • 50 Pull-Ups
  • 200 metre Run
  • 100 Sit-Ups
  • 200 metre Run
  • 100 Air Squats
  • 200 metre Run

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last 200-metre Run is completed.

Jumping Jacks Workouts 2

10 Rounds for Time

  • 25 Air Squats
  • 50 Jumping Jacks
  • 25 V-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of V-Ups is completed.

Scaling

10 Rounds for Time

  • 25 Air Squats
  • 50 Jumping Jacks
  • 25 Sit-Ups

Workout 3

10 Rounds for Time

  • 50 Jumping Jacks
  • 5 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Burpees is completed.

Jumping Jacks Workouts 4

For Time

  • 20 Burpees
  • 100 Jumping Jacks
  • 60 Alternating Lunges
  • 15 Handstand Push-Ups
  • 75 Jumping Jacks
  • 40 Alternating Lunges
  • 10 Handstand Push-Ups
  • 50 Jumping Jacks
  • 20 Alternating Lunges
  • 5 Handstand Push-Ups
  • 20 Burpees

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last set of the Burpees is completed.

Workout 5

For Time

  • 50 Air Squats
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Air Squats
  • 50 Jumping Jacks

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of Jumping Jacks is completed.

Build stronger legs with the Pistol Squat

Jumping Jacks Workouts 6 – Marguerita

50 Rounds for Time

  • 1 Burpee
  • 1 Push-Up
  • 1 Jumping-Jack
  • 1 Sit-Up
  • 1 Handstand

With a running clock, as fast as possible perform the prescribed work in the order written for 50 rounds.

Score is the time on the clock when the last handstand is completed.

Good Times for “Marguerita” (source)

– Beginner: 25-28 minutes

– Intermediate: 21-24 minutes

– Advanced: 19-20 minutes

– Elite: <18 minutes

Workout 7

Eight 2-minute AMRAPs in 16 minutes

AMRAP from 0:00-2:00

  • 20 metre Sprint
  • 16 Burpees

AMRAP from 2:00-4:00:

  • 20 metre Sprint
  • 16 Push-Ups

AMRAP from 4:00-6:00:

  • 20 metre Sprint
  • 16 Air Squats

AMRAP from 6:00-8:00:

  • 20 metre Sprint
  • 16 Mountain Climbers

AMRAP from 8:00-10:00:

  • 20 metre Sprint
  • 16 Jumping Jacks

AMRAP from 10:00-12:00:

  • 20 metre Sprint
  • 16 Jumping Lunges

AMRAP from 12:00-14:00:

  • 20 metre Sprint
  • 16 High Knees

AMRAP from 14:00-16:00:

  • 20 metre Sprint
  • 16 Tuck Jumps

Perform as many rounds and repetitions as possible (“AMRAP“) of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP.

Count one repetition for each 20-metre Sprint (10 metres = 1 repetition). Count one repetition for each 2-count on Mountain Climbers and High Knees (left and right = 1 repetition).

For all other movements, count one repetition per completed movement (eg: Burpees, Push-Ups, Air Squats, Jumping Jacks, Tuck Jumps) or per side (eg: Jumping Lunges).

Track the number of repetitions completed for each 2-minute AMRAP.

Score is the total number of repetitions completed in all eight AMRAPs.

Jumping Jacks Workouts 8

5 Rounds for Time

  • 25 Jumping Jacks
  • 5 Burpees
  • 10 Air Squats
  • 10 Sit-Ups
  • 10 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of the Push-Ups is completed.

Workout 9

3 Rounds for Time

  • 10 Burpees
  • 10 Jump Squats
  • 20 V-Ups
  • 20 Mountain Climbers
  • 20 Calf Raises
  • 30 Ball Slams (30/20 lb)
  • 30 Jumping Jacks
  • 1 minute Plank Hold

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of the 1-minute Plank Hold is completed.

Movement Standard

Jump Squat: This is a variation of the standard Air Squat wherein the athlete jumps at full extension to complete one rep.

Jumping Jacks Workouts 10

10 Rounds for Time

  • 20 Push-Ups
  • 20 Air Squats
  • 20 Mountain Climbers (Left+Right=1)
  • 20 Jumping Jacks

The sequence of this workout is 20 reps of each exercise to complete one round. Perform 10 rounds to complete the workout. Take breaks as needed.

Score is the time on the clock when the last round of Jumping Jacks is completed.

Tips and Strategy

Very often, as with most WODs, the initial strategy is to pace yourself.

That remains true for this workout. Before starting, make a mental note of how long you want to rest between reps and rounds, and stick to it throughout.

Intermediate and advanced athletes should aim for no more than five seconds between reps, and 20 seconds between rounds.

Beginners should go for 10 seconds between reps and 30 seconds between rounds. Keep your feet moving each time you stand up.

Think of it as cooling off for the last rep and warming up for the next one. If you stop moving, you’ll likely give up.

Intended Stimulus

This is a test of both mental and physical toughness.

You’ll be working your entire body while emphasizing bodyweight mobility.

The question this workout will test is “How well do you carry yourself?”

Each time you stand on your feet, you’re given the opportunity to quit. You have to decide whether or not to keep going.

Scaling

Intermediate

8 Rounds for Time

  • 16 Push-Ups
  • 16 Air Squats
  • 16 Mountain Climbers (Left+Right=1)
  • 16 Jumping Jacks

Beginner

5 Rounds for Time

  • 10 Push-Ups
  • 10 Air Squats
  • 10 Mountain Climbers (Left+Right=1)
  • 10 Jumping Jacks

Jumping Jacks Workouts 11

For Time

3 Rounds of:

  • 12 Squat Jumps
  • 12 Hand Release Push-Ups
  • 12 Wide-Arm Push-Ups
  • 20 Straight Leg Raises

Directly into, 3 Rounds of:

  • 10 Tuck Jumps
  • 20 Shoulder Tap Push-Ups
  • 20 Alternating Airborne Lunges
  • 10 V-Ups

Finally, 3 Rounds of:

  • 60 second Plank
  • 25 Half-Jacks
  • 20 4-Count Mountain Climbers
  • 15 Air Squats

The sequence of the workout is three rounds of each circuit before moving on to the next. You can move from one circuit to the next without pausing. Take breaks as needed.

Score is the total time to complete all 9 rounds.

Movement Standards

Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor. The foot stays off the ground. Alternate the legs to each repetition.

Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times.

Intended Stimulus

This workout is an all-out effort.

The first two circuits should feel relatively easy, with controlled, rhythmic breathing. The third circuit should feel like running up a steep hill.

Your heart rate will be high and it should feel much more challenging to maintain your pace.

Scaling

Advanced athletes should wear a weight vest of their choice. For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.

Workout 12

For Time

  • 50 Air Squats
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R)
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R)
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Air Squats
  • 50 Jumping Jacks

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of the Jumping Jacks is completed.

Jumping Jacks Workouts 13

AMRAP in 19 minutes

  • 4 Wall Walks
  • 14 Jumping Air Squats
  • 24 Mountain Climbers (Right+Left = 1)
  • 34 Jumping Jacks

On a 19-minute clock, perform as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 19-minute clock stops.

Intended Stimulus

The movements in this workout are very accessible (not technical) but the time domain is on the longer side which requires most athletes to pace about 80-85% to avoid burning out.

Go too fast and you’ll find yourself taking breaks between sets with long transitions between movements.

The goal is to stay steady, go unbroken for each movement for as long as possible (1-2 sets on Wall Walks and 2-3 sets on Mountain Climbers is ok with short rests).

Keep the transitions between each movement under 5-10 seconds. Wall Walks and Mountain Climbers will tax your core and shoulders while Jumping Air Squats and Jumping Jacks will engage your legs and glutes.

If you don’t think you’ll be able to do each set unbroken, consider scaling.

Scaling Options

Beginner

AMRAP in 19 minutes

  • 8 Inchworms (with Push-Up)
  • 10 Air Squats
  • 12 Sit-Ups
  • 14 Jumping Jacks (without Arms)

Intermediate

AMRAP in 19 minutes

  • 2 Wall Walks
  • 12 Jumping Air Squats
  • 22 Mountain Climbers (left+right=2)
  • 32 Jumping Jacks

Workout 14

For Time

  • 400 metre Run
  • 50 Air Squats
  • 350 metre Run
  • 40 Sit-Ups
  • 250 metre Run
  • 30 Push-Ups
  • 150 metre Run
  • 20 Jumping Jacks

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the Jumping Jacks are completed.

Workout 15 – AJIBULUFLEUR by Caveman Training

For Time

Buy-In:

  • 28 Chest Push-Ups

Then, 3 Rounds of:

  • 33 Cross Mountain Climbers (L+R=1)
  • 19 Jump Burpees (no Push-Up)
  • 33 Jumping Jacks
  • 19 Jump Burpees (no Push-Up)
  • 33 Bicycle Crunches (L+R=1)

Buy-Out:

  • 28 Tricep Push-Ups

With a running clock, as fast as possible perform the prescribed work with good form in the order written.

Athlete must accomplish the buy-in of 28 Chest Push-Ups before moving on to 3 rounds of 33 Cross Mountain Climbers, 19 Jump Burpees, 33 Jumping Jacks, 19 Jump Burpees, and 33 Bicycle Crunches. To complete the workout, perform the buy-out of 28 Tricep Push-Ups.

Score is the time on the clock when the buy-out of 28 Tricep Push-Ups is completed.

Tips and Strategy

The Push-Ups can be chest or hybrid.

The target muscle groups are the chest, hence, 90-degree angle, but hybrid is also ok, which is an angle of 45 degrees.

With the bicycle crunches, you don’t want to pull your head. Make sure you’re crunching, which is flexion and extension of the spine.

Intended Stimulus

An intense full-body cardio and strength WOD. 80% cardio and 20% strength.

Scaling

  • Beginner: Complete only 1 round
  • Intermediate: Complete 2 rounds

Jumping Jacks Workouts 16

For Time

  • 15-minute Wall Squat Hold (cumulative)

Every time athlete rests, perform:

  • 5 Push-Ups
  • 10 Jumping Jacks
  • 15 V-Ups

Start a running clock and a stopwatch simultaneously. Perform the Wall Squat Hold (aka: Wall Sit) until you have to break.

Every time you break, stop the stopwatch and perform 5 Push-Ups, 10 Jumping Jacks, and 5 V-Ups.

Get back into the Wall Squat Hold position and resume the stopwatch. Continue until you accumulate 15 minutes on the stopwatch.

Score is the time on the clock when the 15 minutes cumulative Wall Squat Hold is completed.

Workout 17

For Time

  • 1 mile Run
  • 20 Eight-Count Body Builders*
  • 800 metre Run
  • 35 Eight-Count Body Builders*
  • 400 metre
  • 50 Eight-Count Body Builders*
  • 200 metre Run

*1 Body Builder:

1: Hands on The Ground

2: Feet Jump Back To Push Up Plank

3: Chest On The Ground (Bottom Push Up Position)

4: Back To Plank Position (Top Push Up Position)

5. Wide Stance (Like A Jumping Jack)

6. Narrow Stance (Back To Plank Position)

7. Feet Jump Forward to Hands

8. Stand Tall

With a running clock, as fast as possible perform the prescribed work in the order written.

The running distances are straight forward.

The Eight-Count Body Builders are a mix between a strict burpee and a squat thrust. Each movement of the body builder consists of hands on the ground, sprawl back to Push-Up position, chest to the floor, Push-Up to Plank, wide stance like a Jumping Jack, narrow stance back to Plank, jump feet forward, stand straight up (no jump and clap).

Score is the time on the clock when the last 200 metre Run is completed.

Tips and Strategy

Work to your strengths. If you are a strong runner, use that to make up time lost on the 8-counts, if you are a slower runner, use the run as a rest, and attack the 8-counts.

Intended Stimulus

Should ignite a good cardio response, but should be able to keep moving on the Body Builders.

Scaling

Scale the Run To Row: 2,000 metre, 1,000 metre, 500 metre, 250 metre respectively.

If the athlete struggles with the push-up portion of the Body Builder, they can scale to regular Burpees and hit the down portion more like an Up-Down than a Push-Up.

Jumping Jacks Workouts 18

For time

  • 1 HSPU
  • 2 broad jumps
  • 3 v-ups
  • 4 jumping lunges
  • 5 glute bridges
  • 6 jumping knee tucks
  • 7 push-ups
  • 8 abmat sit-ups
  • 9 inchworms
  • 10 sprawls
  • 11 dips
  • 12 cossack squats
  • 13 rower sit-ups
  • 14 reverse lunges
  • 15 pike push up
  • 16 jumping jacks
  • 17 air squats
  • 18 mountain climbers
  • 19 burpees

Score is the amount of time you take to complete the task.

The workout is designed the same way as 12 days of Christmas.

Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 19-18-17-16-14-13-12-11-10-9-8-7-6-5-4-3-2-1.

You will not need any equipment to do the workout. The goal is keeping your mental and body healthy during the pandemic.

“Tough times don’t last, but tough people do”

Workout 19

5 rounds of

  • 12 deadlifts 155/105
  • 24 air squats
  • 9 hang cleans
  • 12 sit ups
  • 9 push jerks
  • 30 jumping jacks

The bodyweight exercises in between are meant to take a rest from the barbell work.

Jumping Jacks Workouts 20

AMRAP in 20 minutes

  • 4 Box Step-Ups (24/20 in)
  • 4 Jumping Jacks
  • 4 Shoulder Taps

Continue with this pattern, adding 4 reps to each movement after every round.

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete must complete 4 Box Step-Ups, 4 Jumping Jacks, and 4 Shoulder Taps. Continue with this pattern, adding 4 reps to each movement after every round.

Score is the total number of repetitions completed before the 20-minute clock stops.

Movement Standard

Shoulder Tap: From a Plank Hold position, tap the right shoulder with the left hand and the left shoulder with the right hand. One tap is one rep.

Workout 21

AMRAP in 12 minutes

  • 2 minute Burpees
  • 2 minute Rest
  • Tabata Sit-Up
  • 2 minute Rest
  • 2 minute Jumping Jacks

On a 12-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest.

Score is the total number of repetitions completed before the 12-minute clock stops.

Jumping Jacks Workouts 22

2 Rounds for Reps in 31 minutes

  • 5 minute Box Step Overs (24/20 in)
  • 4 minute Sit-Ups
  • 3 minute Double-Unders
  • 2 minute Push-Ups
  • 1 minute Jumping Jacks
  • 1 minute Rest

On a 31-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of repetitions completed for each round.

Workout 23

6 rounds

2 min AMRAP

  • 4 Burpees
  • 8 Plyo Lunges
  • 12 Jumping Jacks
  • 1 min Rest

This workout is all about intensity… 3 simple movements for 2 minutes with a 1 minute rest…Attack, Attack, Attack!!!

Score is total rounds completed across the 6 rounds

Jumping Jacks Workouts 24

For Time

1,500 Accumulated Repetitions

Choose freely from this pool of movements:

  • Air Squats
  • Arch Ups
  • Burpees
  • Jumping Jacks
  • Lunges
  • Pistols
  • Push-Up
  • Sit-Ups
  • Step-Ups
  • Up Downs

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete can choose whatever rep scheme and movements from the given pool to accumulate the 1,500 reps.

Score is the time on the clock when the 1,500th episode is completed.

Workout 25

With a Running Clock for Reps

Buy-In:

  • 25 Jumping Jacks
  • 3 Burpees

Then, AMRAP in 4 minutes of:

  • 10 Sit-Ups
  • 5 Push-Ups

With a running clock, as fast as possible perform the buy-in of 25 Jumping Jacks and 3 Burpees.

In the next 4 minutes, athlete must accomplish 10 Sit-Ups and 5 Push-Ups as many rounds and repetitions as possible (AMRAP).

Score is the total number of repetitions completed after the 4-minute AMRAP.

Jumping Jacks Workouts 26

For Time

Buy-In: 1,804 metre Run

Directly into:

  • 80 Air Squats
  • 12 Burpees
  • 30 Sit-Ups
  • 85 Double-Unders
  • 31 Dips
  • 3 Bar Muscle-Ups
  • 22 Push-Ups
  • 17 Lunges (each leg)
  • 66 Jumping Jacks

Cash-Out: 439 metre Odd Object Carry

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the cash-out is completed.

Workout 27

AMRAP in 8 minutes

From 0:00-4:00, AMRAP of:

  • 25 Jumping Jacks
  • 3 Burpees

From 4:00-8:00, AMRAP of:

  • 10 Sit-Ups
  • 5 Push-Ups

On an 8-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work. From 0:00-4:00, AMRAP of 25 Jumping Jacks and 3 Burpees. Then from 4:00-8:00, AMRAP of 10 Sit-Ups and 5 Push-Ups.

Score is the total number of repetitions completed before the 8-minute clock stops.

Jumping Jacks Workouts 28

AMRAP in 8 minutes

From 0:00-4:00, AMRAP of:

  • 25 Jumping Jacks
  • 3 Burpees

From 4:00-8:00, AMRAP of:

  • 10 Sit-Ups
  • 5 Push-Ups

On an 8-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work. From 0:00-4:00, AMRAP of 25 Jumping Jacks and 3 Burpees. Then from 4:00-8:00, AMRAP of 10 Sit-Ups and 5 Push-Ups.

Score is the total number of repetitions completed before the 8-minute clock stops.

Workout 29

For Time

  • 200 Jumping Jacks
  • 100 Air Thrusters
  • 50 Table Rows

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last Table Row is completed.

Jumping Jacks Workouts (Team of three) 30

9 Rounds for Time (in a Team of 3)

With a running clock, as fast as possible perform 9 rounds of the prescribed work in the order written. One partner works at a time. Divide the work between team members as necessary.

Score is the time on the clock when the last round of Jumping Jacks is completed.

Jumping Jacks Workouts FAQs

Still have questions about Jumping Jacks? We’ve got you covered.

Do Jumping Jacks Slim Thighs?

This whole-body exercise activates various muscle groups in your body and will contribute towards losing your thigh fat. Fat loss cannot occur without an intelligent nutrition plan and a caloric deficit.

Can Jumping Jacks Burn Belly Fat?

Vigorous types of cardio exercise, including jumping jacks, can help you burn fat all over your body, including your belly, faster mainly due to their high intensity and the large number of calories burned

Is it OK to do Jumping Jacks every Day?

You may do bursts of jumping jacks throughout the day on their own or incorporate them into a more varied plyometric routine.

It’s a good idea to give your body two to three days of rest between sessions and to mix up the types of exercise you to do avoid overuse injuries.

What Happens if you do 100 Jumping Jacks per Day?

If you can achieve 100 jumping jacks per day, you will burn and increasing number of calories and fat, leading to certain weight loss results.

A 200-pound person will burn 25 to 30 calories for every set of 100 jumping jacks. This could take your calorie burn total to 200 or more calories burned per day.

Can Jumping Jacks Get you in Shape?

Jumping jacks are a full body workout that can target major muscle groups, strengthen bones, and improve cardiovascular fitness and heart health.

It’s important to do jumping jacks with proper form in order to gain these health benefits.

Jumping Jacks Workouts

If you enjoyed these Jumping Jacks Workouts, try these Push Up, Bicep Curl or Slam Ball Workouts.

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