Jumping Jack Burpees
What are Jumping Jack Burpees?
Jumping jack burpees are an intense cardio exercise that combines jumping jacks with the plyometric movement of burpees. To perform jumping jack burpees, lower into a burpee with a push-up, jump your feet towards your hands, then do a jumping jack before lowering back into the next burpee. This challenging movement creates a high-intensity full body exercise that burns calories and builds cardiovascular fitness.
Jumping jack burpees are more intense than a burpee, with the addition of the jumping jack adding explosive power and complexity to the movement. The exercise combines power, strength, and endurance training in one sequence, making it a good choice for burning calories, raising the heart rate, and improving athletic performance.
When performing jumping jack burpees, maintain control in each phase by keeping your core engaged and land softly during the jumping jack. This exercise is best for people who have mastered standard burpees and jumping jacks separately. If you are new to burpee jumping jacks, slow the movement down and do short sets with longer rest periods.
Jumping jack burpees can be incorporated into cardio workouts or used as a challenging finisher. Start with short intervals of 30 seconds or sets of 5-8 reps, gradually increasing as you build endurance.
Take a look at our video and read our technique tips for jumping jack burpees.
Check out some other jumping jacks exercises: Step Jacks, Crossover Jacks, Press Jacks, Squat Jacks, Jumping Jacks
Commonly Asked Questions About Jumping Jack Burpees
Jumping jack burpees are a great exercise for intense cardio conditioning that will improve fitness and recovery capacity. The combination of burpee and jumping jack makes this a full body strength and power movement that improves muscular endurance, explosive power, and agility whilst maximising calorie burn.
Jumping jack burpees work nearly every major muscle group. The burpee portion works the chest, shoulders, and triceps during the push-up, and the abs core and lower back. The jumping movement works the quads, hamstrings, calves, and lateral hip muscles. This exercise challenges the core by moving through multiple planes of movement.
Include jumping jack burpees 1-2 times per week in high-intensity cardio workouts. Do 2-3 sets of 30 seconds or 6-10 repetitions, resting between sets to maintain good form. Jumping jack burpees are most effective when used in short, intense bursts rather than long sets.
Effective alternatives to jumping jack burpees include standard burpees touching your hands overhead as you stand up. For lower impact, try walkout burpees followed by step jacks, or squat thrusts combined with alternating side steps.
Jumping Jack Burpees Tips
- Practice burpees and jumping jacks separately to learn good technique.
- Do jumping jack burpees at a steady pace to maintain good form.
- Keep your core braced to protect your lower back.
How To Do Jumping Jack Burpees
Start by standing with your feet hip width apart.
Drop into a squat and place your hands on the floor in front of your feet.
Keeping your arms straight, jump your feet into a plank position.
Lower your chest to the floor and press back up to the plank position.
Jump your feet back in, tucking your knees under your body.
Stand up and jump your feet out to the side, raising your arms at the same time in a jumping jack.
Jump your feet together and drop into another burpee.
If you’re not sure if any of the above exercises are suitable for you, please consult your doctor before you start it. Need guidance on how to perform the exercise? Ask a personal trainer at your gym.