What’s The Perfect Number Of Jumping Jacks A Day For Beginners

How many jumping jacks per day for beginners?

If you have never done jumping jacks, you have certainly missed the most enjoyable and energetic cardio workout!

Also, there aren’t any prerequisites for this workout, you only good pair of shoes and workout clothing.

If you are a complete beginner, keep these things in mind before you start jumping jacks-

  • Always consult your physiotherapist and check for any kind of pain related to the back, knee, or shoulder.
  • Proper well-cushioned shoes are a must for your feet.

In this article, I will guide you on how to perform the jumping jack correctly, keeping your proper shape, and how to start as a beginner.

So, let’s jump right in…

How many jumping jacks per day for beginners

how many jumping jacks per day for beginners

It is one of the easiest cardio workouts you can do, the best thing is you can do it anywhere, whether you are in the office, traveling, or at home.

You must have seen many experts doing it in their warm-up routine or in a normal exercise session.

Jumping jacks is also known as star jump or calisthenics workout, and it is a complete body workout.

It works your-

  • Hip-flexors
  • Abdominal muscles
  • Glutes
  • Quadriceps

As a complete beginner, you will feel that it is not effective or it’s a waste of time!

But that’s not true, you can do this workout very easily, and it’s a very effective form of cardio.

So, how many jumping jacks a day for beginners?

A beginner should start with 10 repetitions in the first set, and try jumping in and out slowly. If you are overweight always jump slowly, put on well-cushioned shoes and keep your knee loose when you jump sideways. Ideally, 10-30 jumping jacks are enough for a beginner to complete it in 3 sets.

There are some things you need to remember when you are just starting-

  • A proper 10-15 minute warm-up is necessary.
  • Drink 1 glass of water half an hour before you start performing this workout.
  • Always jump sideways on your toes, not on your heels– as you can lose your balance and grip on the floor.
  • Your posture should be correct like straight back, and tight shoulders, and keep your head still while performing the workout.
  • Also, keep your knees loose when you jump sideways, else your joints will get more pressure and it can cause joint pain.

How to do jumping jacks for beginners

Jumping jacks are quite a fun cardio workout, it just doesn’t feel like exercise!

If you are just starting, it’s a great exercise that works your whole body and targets almost every muscle from the upper to the lower body.

Many pros use this exercise as a form of high-intensity interval training, to increase the heart rate and intensity.

You can also do jumping jacks, without jumping which is called a modified jack, which is great for beginners.

So, how a beginner should do jumping jacks?

Well, here are the steps to do jumping jack-

  1. Stand straight and keep your feet at shoulder-width apart.
  2. Keep arms at your sides.
  3. Also, try to relax your shoulders along your spine.
  4. Keep your heels along in the same line as your hips.
  5. Now jump and lift your arms overhead while extending your legs.
  6. And extend your legs wider than shoulder-width, keeping your joints loose.
  7. Now jump back to the original standing position.
  8. And repeat the above steps at least 10 times.

After you get used to this workout, you can do it much faster, which will increase your heart and helps to burn more calories.

Modify jumping jacks for beginners

Modify jumping jacks for beginners

Modified jumping jacks are a great option if you are comfortable doing the conventional jumping jacks.

Also, people who are overweight, have bad knees, or have strain in the back can try modified jumping jacks.

It will put less pressure on your knees, back, and shoulder also, you can do it at your own pace.

So, here is how you can do modify jumping jacks-

  1. Stand straight, while relaxing your shoulders back.
  2. Relaxing arms around sides and feet should be aligned with the shoulder.
  3. Now, extend your arms up sideways, towards the head, and simultaneously move your right leg out.
  4. And bring it back to its original position.
  5. And then move your left legs out.
  6. Repeat the same process 10 times.

Modifying jumping jacks is very easy for anyone struggling with any kind of– leg injury, back, knees, or shoulder problem.

Who should not do jumping jacks

Cardio or plyometric exercises like jumping jacks do have some kind of risks associated with them.

It’s important to get all the right knowledge about how you will perform it!

Any normal or average people with normal body weight can very easily perform jumping jacks, but there are a few exceptions like-

  • It can cause injury to your lower body joints like ankles, and knees.
  • So, it’s better to consult your physio before you start doing it.
  • Also, make sure your lower body is fully fit and you don’t have any pain or niggle.
  • According to Pubmed Central–people of different age groups like children, adults, and older athletes can do plyometrics workouts safely. 

Also, pregnant women should consult a doctor before doing jumping jacks, as they are only allowed to do 20-30 minutes of the low-impact workout.

Final thoughts

So, how many jumping jacks per day for beginners?

Well, the best part of jumping jacks is that you have no prescribed time limit or rest time. You can jump as many times as you like until you get tired or find that a certain number makes you feel hot or cold. Although 10-20 jumping jacks a day is good for a beginner.

Jumping jacks are a great exercise for beginners because it doesn’t involve strenuous movements and is quite fun to do.


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