If you want to know what jumping jacks are good for, this article will show you the benefits of jumping jacks cardio.
Chances are you performed jumping jacks as a kid. But I doubt you knew how beneficial this exercise is. Not only does it burn fat, it can strengthen your bones and improve heart health.
Jumping jacks can give you a good cardio workout. And since they’re a bodyweight exercise, you won’t need weights or equipment to perform them.
Whether you’re a man or woman, adding jumping jacks to your routine can transform your body. But before we look into the benefits of jumping jacks, here’s how to perform them properly.
How to do jumping jacks with proper form
Stand upright. Keep your feet close together and hands on the side.
Jump and spread your feet apart as you simultaneously raise your hands and clap them over the head. Make sure you land on a stance wider than hip-width apart.
Jump again and bring the feet together as you lower your hands to the side. That’s one rep.
Do as many reps as possible. Remember to maintain an upright posture throughout.
Benefits of jumping jacks cardio
1. Build and tone your muscles
Jumping jacks are a full body exercise. They will tone your legs, glutes, shoulders, arms, and abdominal muscles.
Train progressively to get toned fast – Increase reps after each workout. This jumping jacks challenge outlines how to train for maximum muscle growth.
If you want to tone your arms hold light dumbbells in each hand while doing jumping jacks cardio.
2. They improve cardiovascular health
There’s a lot of evidence showing that exercise can improve heart health. Doing jumping jacks cardio regularly can lower risk of heart disease and stroke.
Doing jumping jacks for as little as ten minutes can also improve circulation. This will help regulate blood pressure and consequently lower risk of heart issues.
Even morbidly obese folks, who have high risk of heart disease, can perform jumping jacks with no jumps. Instead of jumping, make one step to the side then clap the hands over the head. Step back to starting position and lower your hands and repeat.
3. Will strengthen your bones
Our bones are very vulnerable. They can become weaker due to aging, inactivity, nutrient deficiency or diseases.
Luckily, you can use jumping jacks to keep the bones strong. Research shows that jumping regularly can increase bone density and lower risk of hip fractures.
Strength training will also strengthen your bones. So you may want to combine jumping jacks cardio with bodyweight exercises.
But you may want to stick to low impact exercises if you have arthritis or osteoporosis.
4. They boost metabolism
Slow metabolism can be frustrating. It makes it hard to lose weight and keep it off.
Jumping jacks boost metabolism during and after the workout. This will allow you to burn more fat and stay energetic.
As I mentioned earlier, jumping jacks increase muscle mass. An increase in muscle mass boosts the basal (resting) metabolic rate. Higher basal metabolic rate will enhance fat burning.
Doing jumping jacks at high intensity will elevate your metabolism for a longer duration.
5. Promotes weight loss
Jumping jacks are a good weight loss exercise because they activate all muscle groups. They are more effective than sit ups, triceps dips, crunches, and other isolation exercises.
Jumping jacks burn about 10 calories per minute. This means you can burn 300 calories in a 30-minute workout.
In fact, you can lose weight using a jumping-jacks-only workout, as long as you keep increasing reps and intensity workout after workout.
6. They build endurance and stamina
Jumping jacks build endurance and stamina which consequently reduces tiredness and fatigue.
Now, you may feel tired once you start doing jumping jacks but that feeling will soon disappear and you’ll become more energetic.
Building endurance and stamina will make your life easier. Regular tasks like lifting bags, cleaning, and carrying grocery will become easier. Plus, you won’t struggle with fatigue or feeling tired all the time.
7. Can be done anywhere
You don’t need gym membership to perform jumping jacks. You can do them at home, on the road, or even at work.
Make it a habit to do jumping jacks cardio every morning. Starting your day with 100 jumping jacks will keep you energetic all day.
Jumping jacks are so simple that you don’t need an instructor. You will learn proper form after a few reps.
8. May lower risk of diseases
According to research, aerobic exercises lower risk of high blood pressure, type II diabetes, some cancers, stroke and metabolic syndrome.
Increasing physical activity can lower risk of colon cancer by 40 percent, research shows.
There are numerous studies showing that exercising regularly can help you live longer.
9. They clear your arteries
Jumping jacks (and other aerobic exercises) raise good cholesterol (HDL) levels and lower bad cholesterol (LDL) levels. This will reduce buildup of plaques in the arteries.
As a result, blood circulation will improve and you’ll have lower risk of high blood pressure.
10. Lower risk of viral infections
You’re more susceptible to colds and flus if you don’t exercise regularly. Doing jumping jacks will strengthen your immune system and lower risk of viral infections.
In fact, aerobic exercises can reduce the severity of respiratory viral infections.
11. Improves your coordination
Most first-timers can’t perform jumping jacks properly because they lack coordination. But their coordination improves as they continue to perform the exercise.
Coordination won’t just help you perform jumping jacks. Everyday activities like climbing stairs and chopping veggies require coordination.
Coordination is even more important when playing sports. Jumping rope can also improve your coordination.
12. Will keep you fit
Jumping jacks can improve your fitness especially if you’re out of shape. And they can build the strength needed to perform more challenging exercises like burpees.
But this doesn’t mean that jumping jacks are for beginners only. They can be beneficial to anyone. In fact, athletes and military trainees do jumping jacks cardio.
13. Will instantly improve your mood
If you’re feeling anxious or depressed, jumping jacks can make you feel better. The brain releases feel-good chemicals like dopamine and serotonin when we do jumping jacks (and other exercises).
Being in a good mood will reduce chances of binge eating and making unhealthy food choices.
14. They strengthen your core
Everybody needs a strong core. It helps us maintain an upright posture and prevents falls as we grow older.
Jumping jacks activate all the core muscles – glutes, abdominal muscles, oblique muscles, and back muscles.
15. Can help burn belly fat
Is losing belly fat a big challenge for you? Research shows that combining proper nutrition and moderate-intensity exercises can help you lose stubborn belly fat.
Note that doing abdominal exercises like sit ups build abdominal muscles but doesn’t reduce visceral fat.
How many jumping jacks should you do in a day?
This will depend on your fitness level. If you’re a beginner, start with a small goal of 20-50 jumping jacks a day.
If you’re already fit set a bigger goal – 200-500 jumping jacks. Then continue to increase reps after every workout.
Taking on the 30 day jumping jacks challenge will help you get the best results from jumping jacks cardio.
Jumping jacks can put you in the best shape of your life if you do them consistently. Now, go ahead and the start the 30 day jumping jacks challenge above. You will start to see some of these benefits in less than two weeks.
How many jumping jacks can you do?