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.