Fitness & Training, Workout at home

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.