How to Do Jumping Jacks for Weight Loss: Benefits & Types

Introduction

Jumping jacks might sound simple and look basic. But it moves the entire body and requires no special equipment. Jumping jacks are also known as star jumps as they make a star shape by widening both hands and legs. These star jumps are a great cardiovascular workout that you can perform effectively in any place at any time. It increases the heart rate and improves muscular endurance.

But how do they help with weight loss? Jumping jacks are a fun way to burn calories and act as the best workout at home. However, the number of calories varies from person to person; approximately, it can burn 8 calories per minute if the person weighs 60 kgs and 16 calories if the person weighs 120 kgs. So, jumping jacks exercises are the best way to lose weight.

Are there any risks? The side effects of jumping jacks are mainly injury. You might twist and strain your ankle muscles or knee joints. But you will not experience the side effects of jumping jacks when you take it slow during the beginner level. As you advance, you have to take care and perform responsibly.

What Are the Benefits Of Jumping Jacks?

Do you realize how beneficial jumping jacks are when performed regularly? Besides using jumping jacks for weight loss, there are numerous other health advantages. Keep reading to get comprehensive knowledge on the benefits of jumping jacks.

1. Improves Heart Health

Jumping jacks meaning is associated with using oxygen to stimulate heart muscles. A star jump is an aerobic cardio workout that makes the heart work hard and pump the oxygenated blood. Jumping jacks also aid with bringing back the carbon dioxide from the cells through the blood. Eventually, it helps to exercise both lungs and heart. Therefore, this exercise keeps the heart healthy. Any cardio exercise is best for weight loss as it burns more calories. Jumping jacks for weight loss creates a negative energy balance in the body which means you have used more energy than you have consumed. To aid with heart health and losing weight perform the workout with 3 sets of 50 reps.

2. Coordination Benefits

Jumping jacks exercises are the best to aid the coordination of limb movements, thereby improving body coordination. It is linked to the brain, and so develops a good sense of timing. This, in turn, will help you to manage your balance, posture, and rhythm.

3. Relieves Stress

Work out with jumping jacks, and surprisingly you will love sweating it off! Thus, it relieves your stress in a jiffy. When you jump and sway your hands up and down, serotonin release happens. This ‘feel good’ hormone from the brain will make you feel happy. Thus, a jumping jack exercise benefits in lowering stress levels.

4. Best Warm-Up

Have you seen athletes performing a star jump before their event? Yes! Jumping jacks are the best way to warm up your body. It will help to relax the muscles of the hips, back, limbs and core. Try doing a set of 30 reps, and you will be all set for any intense physical activity.

5. Improves Flexibility

Start with a low intensity with few reps and increase them as you advance. Doing this, the benefits of jumping jacks escalate to the next level by improving your flexibility in a short period. You will be able to visualize the changes with you as you perform various tasks at ease. Give it a try right away!

6. Muscle Toning

Without a perfect tone to your body muscle, you will look malnourished. Perform jumping jacks regularly and shed the excess fat. A high-intensity version of the jumping jack exercise improves muscle tone and reshapes your calves, shoulders, arms, butt, and thighs.

7. Stamina And Stability

Jumping Jacks with poise will improve both body balance and stability. Stamina increases with time as you perform a more significant number of reps per set. Increase the number of sets to increase your stamina levels.

8. Stronger Bones

Regularly doing jumping jacks will benefit the body both mentally and physically. It improves the bone’s mineral density, and with time you will start to feel strong and healthy.

What Are the Types Of Jumping Jacks?

Do you know that skipping rope exercises are a variation of jumping jacks? So there are so many ways to perform jumping jacks. However, there are three basic types of jumping jacks that are referred to as variations. They are front clap, alternating jumps and plank jacks. Let us see how to do them.

1. Front Clap

A front clap jumping jack aims at the triceps, biceps, inner thighs, quads, hamstrings, glutes, quads, lats, and shoulders. Start performing jumping jacks by standing straight. Keep your feet close together with the hands extended in front of the chest. The palms must be facing each other and the core engaged. Now jump and split the legs wide apart. Bring the hands to the sides in line with the shoulder. Then softly land on your feet with the knees bent. Jump again and perform the same move. For best results, try doing these types of jumping jacks 20 times with 3 sets.

2. Alternating Jumping Jacks

This move targets the hamstrings, quads, calves, glutes, inner thighs, and hip flexors. Start doing this exercise by standing straight with your feet close to each other. With the core engaged and hands to the sides, jump and split your legs. Do the jump such that one leg is in front and the other at the back with the knees bent a little. Balance your body and jump again, alternating the legs. Repeat and perform 25 times for 3 sets.

3. Plank Jacks

Plank jacks target the adductors, glutes, core, calves, quads, and hamstrings similar to a Pilates workout. Perform the exercise by kneeling on a mat. Flex your elbows and clench the fists. Place both the forearms and fists on the mat. Then in the cat position, support the body and extend one leg behind you. Support it on the toes and then jump and split the legs. Jump again and repeat 10 times for 3 sets.

Wrap Up

Jumping jacks are cardio workouts, meaning to increase heart rate and burn more calories. Therefore, benefit the most from it even if you aim to have a short physical activity session at home. Explode the fat and calories out of your system right away! It is just the best for crispy short sessions.

Check out this video to learn how to do a Jumping Jack by Cult Fit