7 simple jumping jack exercises to lose weight fast at home

If you are looking for a simple, effective weight loss exercise that can be done at home without too much guidance, then jumping jack is the perfect choice.

What is a jumping jack? This is an extremely effective high-intensity cardio exercise that warms up and releases energy that you can do anywhere. Jumping jacks are often classified as plyometrics, a group of exercises that combine aerobics and resistance training without equipment. This group of exercises is very good for the heart, lungs and many major muscle groups such as glutes, thighs, abs, shoulder muscles, etc.

7 simple jumping jack exercises to help you lose weight fast

1. Basic jumping jack exercise

If this is the first time you are familiar with this exercise, try gradually familiarizing yourself with the simplest exercise:

• Stand comfortably, legs closed, hands on both sides of the body, abs tight
• Bend and jump as high as you can, at the same time spread your legs to the sides about the width of your hips, arms raised high above your head and almost touching each other.
• Gentle landing
• Jump back to the starting position.

2. Front clap jumping jack

In addition to the basic jumping jack exercise, there are many variations that you can incorporate into your daily routine. Front clap jumping jack is a simple variation that you can try following these steps:

• Stand up straight, legs crossed, arms stretched out in front of you, chest level, palms facing each other
• Bend and jump, at the same time spread the legs to the sides, the hands are also spread to the sides at shoulder height. Land lightly and bend your knees slightly.
• Jump 1 more time to return to the original position

Do 3 sets of 20 reps each.

3. Plank jack exercise

Plank jack is also a simple exercise that you can do at home every day to both improve your health and improve your physique:

• Start in a plank position: 2 hands and toes on the floor, arms straight, hands under shoulders, legs closed
• Keeping your hands fixed, jump to spread your legs to the sides
• Jump one more time to return to plank

Do 3 sets of 10 reps each.

4. Rotational jack exercise

This is considered one of the slightly more advanced variations of the traditional jumping jack exercise. To do this, you should:

• Stand up straight, arms outstretched to the sides, shoulder-width apart, now arms and legs will look like the letter “T”.
• Bend and jump, spreading your legs to the sides 1 shoulder width apart, toes facing out
• When landing, lower yourself in a squat position: thighs parallel to the floor, knees do not exceed toes, and at the same time rotate to the right, put your left hand on the ground next to your right leg, right hand up and eyes follow the right hand
• Jump again to return to the starting position and switch sides.

5. Squat jack exercise

The exercise has a combination of squat position and jumping movement to help develop glutes and thighs. To do this, you should:

• Stand comfortably, feet closed, hands behind your head, eyes looking forward
• Bend and jump, with both legs stretched out to the sides at shoulder width, toes pointed out. Lower your hips until thighs are parallel to the floor, knees do not exceed toes, hands can be placed behind the head or extended straight below the inner thighs
• Jump again to return to the starting position.

6. Low impact jumping jack exercise

This is a light, simple, low-intensity variation of even the basic jumping jack, but it’s just as effective!

• Stand comfortably straight, legs open narrower than hips
• Step out with your right foot, reach your arms up, elbows bent at a 90-degree angle, palms facing forward
• Return your arms and legs to the starting position and switch to the left leg.

7. Thigh jumping jack exercise

This is a relatively “difficult” variation due to the need to coordinate movements of the arms and legs:

• Stand comfortably upright, legs closed, hands placed on either side of the body
• Jump up high, spread 2 legs, 2 hands up and touch each other
• Jump up and raise one thigh parallel to the floor, hands reaching down to touch under the thigh
• Repeat the same for the other side.

Discover 7 surprising benefits of jumping jack

Although it may seem simple, jumping jacks can give you a lot of benefits if you do it correctly and regularly:

1. Good for heart health: Jumping jack is a cardio exercise that stimulates the heart to work more efficiently and effectively. When you jump continuously, the heart will have to work hard to pump enough oxygen and blood to the cells. Therefore, this is an exercise that not only helps to train the heart muscle but is also good for many other organs, such as the lungs.
2. Fast weight loss: Jumping jack can help burn excess calories, thereby creating energy balance in the body. So how many calories does jumping jack lose? It is estimated that on average, 30 minutes of exercise will burn about 186 calories. With this number, if you exercise regularly, you will no longer worry about excess fat accumulation in the body.
3. Increases coordination between limbs and brain. Practicing for a while, you will get a better sense of timing, rhythm, balance, and posture.
4. Reduce stress: When you jump and move your hands up and down, the brain stimulates the body to release serotonin, also known as the “happy” hormone, and adrenaline, bringing a feeling of excitement. Therefore, doing jumping jacks is a way that can help you quickly dispel fatigue and anxiety.
5. Helps the body to be more flexible and supple: If you are just starting out, it may be difficult for you to do 20 consecutive jumps. However, over time, you will find this is quite simple. Not only that, this exercise also promotes blood circulation in the body, helping to lose fat quickly and effectively.
6. Good for bone health: Jumping jack can help strengthen bones, improve bone mineral density and prevent osteoporosis.
7. Increase endurance: Maintaining regular, regular exercise will help you improve your balance. Plus, over time, you’ll see improved endurance through being able to do more sets.

Who shouldn’t do jumping jacks?

Although simple, jumping jacks still pose a risk of injury, especially to parts such as knees and ankles. Therefore, if you are in the following cases, you should avoid exercising or exercise under the guidance of doctors and coaches:

• Injury to parts such as ankles, knees or hips
• Pregnant women who do jumping jacks need to consult a doctor because during pregnancy, hormonal changes cause the joints to become looser, putting you at a higher risk of injury if you do high-impact movements like jumping. leap.
• Having chronic diseases of bones and joints such as degeneration, curvature of the spine, etc.

In addition, when doing jumping jacks, you also need to keep a few things in mind:

• Pay attention to warm up before exercising
• Practice on flat terrain, wear specialized shoes
• Choose the right exercise, avoid forcing your body to practice too much
• When exercising if you feel tired or sore, pause, rest and try again after you have fully recovered.