Your 30-day jumping jack challenge

A must in circuit training, jumping jacks are a particularly dynamic exercise. Combining muscular and cardio strengthening, they allow you to burn a maximum number of calories. How can you achieve this and outdo yourself by trying a 30-day jumping jack challenge?

All about jumping jacks

Also known as star jumps or spread jumps, jumping jacks are as easy as they are fun. Their name is inspired by a toy puppet, Jack, whose arms and legs open by pulling strings. Performed from childhood as a warm-up or dynamic workout in the schoolyard, they are also effective for adults and are among the most explosive cardio exercises. Integrating a series of jumping jacks into a body weight-based session offers multiple benefits:

• Jumping helps to build bone strength over time.
• This fast-paced exercise increases the heart rate and makes you sweat in exactly the same way as when you jump rope: It helps to improve overall fitness and is also helpful in a weight-loss programme.
• Fun to do, this muscle-strengthening exercise involves the whole body and can be done by everyone, in a training circuit, alone, in sets or as a warm-up.
• In combination with more complex variations, they are an ideal basis for lively HIIT sessions.

How to perform jumping jacks properly

Jumping jacks involve a large number of joints and several muscle groups:

• The buttocks and leg muscles during jumps and landing: Calves, hamstrings, quadriceps, adductors, and so on.
• Abdominal muscles.
• Arm and shoulder muscles.

The classic jumping jack movement

To do this jumping exercise properly, break down the movement as follows:

• Stand with feet together and arms stretched out along the body.
• As you inhale, jump with your legs spread a little wider than shoulder-width and raise your arms at the sides to above your head, keeping them straight.
• When you land this first jump, have your legs apart and your arms in the air above your head.
• As you exhale, perform a second jump to return to your original position.

A few tips to make your jumping jacks a success

To perform your jumping jacks properly and avoid injury, here are a few tips:

• Even if you work indoors, wear trainers to support your ankles and cushion the impact of jumps on your joints.
• Keep your back straight and secure your abdominal muscles to maximize the benefits of exercise and protect your lower back.
• Keep your knees aligned during the exercise, without pointing them outwards or inwards.
• Propel yourself with your thighs and calves.
• Look straight ahead and avoid tensing your neck during arm movement by placing your shoulder blades well back.
• The more jumps you do, the more calories you burn! However, make sure you are consistent in your reps so that you don't run out of breath.
• This exercise is ideal to practise to rhythmic music!

Your special jumping jack challenge: 3, 2, 1, jump!

There is nothing like a 30-day challenge to introduce you to jumping jacks and enjoy all their benefits. Gradually increase the number of reps and plan a rest day every 5 days of activity. Here is an example of a programme for your jumping jacks challenge, which can be adjusted according to your physical condition:

• Day 1 - 20 jumping jacks
• Day 2 - 22 jumping jacks
• Day 3 - 24 jumping jacks
• Day 4 - 26 jumping jacks
• Day 5 - 28 jumping jacks
• Day 6 - rest day
• Day 7 - 30 jumping jacks
• Day 8 - 35 jumping jacks
• Day 9 - 40 jumping jacks
• Day 10 - 45 jumping jacks
• Day 11 - 50 jumping jacks
• Day 12 - rest day
• Day 13 - 60 jumping jacks
• Day 14 - 80 jumping jacks
• Day 15 - 100 jumping jacks
• Day 16 - 120 jumping jacks
• Day 17 - 150 jumping jacks
• Day 18 - rest day
• Day 19 - 150 jumping jacks
• Day 20 - 180 jumping jacks
• Day 21 - 210 jumping jacks
• Day 22 - 240 jumping jacks
• Day 23 - 250 jumping jacks
• Day 24 - rest day
• Day 25 - 250 jumping jacks
• Day 26 - 260 jumping jacks
• Day 27 - 270 jumping jacks
• Day 28 - 280 jumping jacks
• Day 29 - 290 jumping jacks
• Day 30 - 300 jumping jacks

Before each session, warm up with a few knee lifts and rotations of the main joints and remember to stretch at the end of your set. Keep a bottle of water nearby as you will sweat! Once the challenge is over, you can set up a training circuit with jumping jacks and other exercises, such as push-ups or burpees, for example, and work in sections, on the principle of HIIT.

Check out our Fitness & Training page for more advice.