Jack Jump (male)

Beginner

Cardiovascular System

Body Weight

Jack Jump (male) is a safe first rung on the ladder, using pure bodyweight leverage to deliver a bigger aerobic engine.

How to do Jack Jump (male)

Stand with your feet together and your arms by your sides.
Jump up, spreading your feet apart and raising your arms above your head.
As you land, quickly jump back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Cardio Exercises Bodyweight Cardio Exercises All Bodyweight Exercises

Jack Jump (male) Sets and Reps by Goal

Strength

6 rounds of 20 seconds hard with 100 seconds of easy movement between. Track rounds completed at full quality, not total time on the clock.

Hypertrophy

5 rounds of 60 seconds at a strong pace with 60 seconds easy. Add one round before you add intensity to the rounds you have.

Endurance

15-20 minutes at a pace you could hold a short conversation through. Hold the same effort from the first round to the last.

Common Jack Jump (male) Mistakes

Rushing the reps until the shape of the movement disappears

Slow down to the fastest pace where each rep still looks identical.

Starting far too hard and fading through the second half

Set a pace you could hold for double the interval, then build from there.

Easier and Harder Than Jack Jump (male)

Harder progression

Push To Run

Swap Jack Jump (male) For

Cycle Cross Trainer

Stationary Bike Run

Walk Elliptical Cross Trainer

Jack Jump (male) — Frequently Asked Questions

How do you do the Jack Jump (male)?

Stand with your feet together and your arms by your sides. Jump up, spreading your feet apart and raising your arms above your head. As you land, quickly jump back to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Jack Jump (male) work?

The Jack Jump (male) primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.

How many sets and reps of the Jack Jump (male) should I do?

For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Add one round before you add intensity to the rounds you have. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Jack Jump (male) good for beginners?

Yes. The Jack Jump (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Jack Jump (male)?

Try the Cycle Cross Trainer, Stationary Bike Run or the Walk Elliptical Cross Trainer. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.