Jumping Jacks Movement Prep
jumping jacks warm-up
2 unhurried rounds
6-8 controlled Jumping Jacks reps
6 controlled High Knees reps
Start the workout feeling prepared, not tired
Cardio & Jump Rope
Jumping Jacks — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Jumping jacks are a simple whole-body drill for increasing body temperature and coordinating the arms with light jumping. Keep the contacts quiet and use a range you can repeat smoothly. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Jumping jacks are a simple whole-body drill for increasing body temperature and coordinating the arms with light jumping. Use Jumping Jacks before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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How to Do a Jumping Jack | Boot Camp Workout
Howcast · reviewed 2026-08-06
Muscles Worked
CalvesShouldersGlutesCardiovascular system
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Jumping Jacks to prepare calves and shoulders before sessions that include High Knees, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Jumping Jacks if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: landing with stiff knees and excessive noise. |
| Scaling | Step one foot out at a time instead of jumping. |
How to Do the Jumping Jacks
1
Stand with feet together and arms by the sides.
2
Jump the feet wider as the arms travel overhead.
3
Land softly with knees tracking over the toes.
4
Jump back to the start and repeat at a steady rhythm.
Common Mistakes
✕
Landing with stiff knees and excessive noise.
✕
Forcing the arms overhead by arching the back.
Coaching Tips
✓
Stay light through the balls of the feet.
✓
Choose a pace that warms you without breathlessness.
Scaling Options
Easier / Beginner
Step one foot out at a time instead of jumping.
Harder / Advanced
Increase cadence or use seal jacks for variety.
Warm-Up Examples
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Jumping Jacks Readiness Flow
pre-workout jumping jacks
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Jumping Jacks reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Jumping Jacks feel?
During Jumping Jacks, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
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Useful next steps
Related Exercises
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