Jumping jacks add a boost of cardio to any workout routine.

Here are the benefits of jumping jacks and modifications for every level.

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Ready to get your jumping jacks on?

woman sweating in the gym

Jennifer Nagel is a certified personal trainer and body transformation expert, specializing in helping high performing women over 30 get fit for life.

), some ways to work the move into your exercise routine, and tips for preventing injuries.

Plus, minimal space is needed, making it an ideal at-home exercise.

How to do a jumping jack

Lets take it back to basics.

Woman walking on a treadmill at the gym.

Here, Nagel shares a step-by-step refresher on how to do jumping jacks the right way.

5 jumping jack variations

Now, lets get creative with it.

Here are some jumping jack variations it’s possible for you to try.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Opt for modified jacks instead.

To do them, begin in the same standing position facing forward with your feet together.

Then, Nagel says, step one leg out while bringing both of your arms overhead.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Jennifer Nagel is a certified personal trainer and body transformation expert, specializing in helping high performing women over 30 get fit for life.

Then return to the starting position and repeat with the other leg.

Squat jacks

Mix a squat with a jumping jack, and youve got a squat jack.

Prepare to feel the burn.

Healthy female training in the gym, performing a hip thrust.

Then jump both feet back into the starting position as you bring both hands back to your sides.

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Then jump your feet back into the starting position and bring your hands down to your sides.

To make these more challenging, Nagel suggests adding light weights.

Jump both feet back into your starting position while bringing your hands back to your sides.

Maintain the 90-degree angle of your arms throughout the exercise.

you’re able to also add light weights to make these more difficult.

Place the mini-band around your legs, just above the knee, or around the ankles.

Do jumping jacks for three to five minutes.

Here are some safety tips and guidelines to follow.

Typically, pregnant women who have been doing high-impact exercise can continue to do jumping jacks.

However, balance changes may increase the risk of falling, so modified jumping jacks are a safer bet.

Nagel recommends the modified (step-out) jumping jacks to help reduce the extra stress on the joints.

Wear supportive shoes

The shoes you wear while doing jumping jacks also matter.

Nagels tip is to opt forsneakers that supporthigher impact movements.

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