Legs · Bodyweight
Burpee with Jumping Jacks
The burpee with jumping jacks is a high-intensity bodyweight hybrid that combines a standard chest-to-floor burpee with cardiovascular jump intervals. It challenges the legs, chest, shoulders, and core while building work capacity, making it ideal for HIIT routines and conditioning circuits.
- Equipment
- Bodyweight
- Type
- Cardio / timed
- Animation
- Men
How to do it
- Start standing with your feet shoulder-width apart.
- Drop into a squat position and place your hands on the floor.
- Jump your feet back into a plank position.
- Perform a push-up, then jump your feet back to squat position.
- Stand up and perform 2-3 jumping jacks before repeating the sequence.
Common mistakes
- Sagging through the lower back during the plank and push-up places unsafe strain on the lumbar spine.
- Landing with locked knees during the jumping jacks sends harsh impact forces directly into the joints.
- Rushing the standing transition without fully extending the hips reduces glute engagement and compromises posture.
Tips
- Land softly on the balls of your feet with a slight bend in the knees during all jumping segments.
- Keep your abdominal muscles tight and ribs pulled down to protect your lower back in the plank phase.
- Pace your breathing by exhaling during the push-up press and keeping a steady rhythm during the jacks.
Sets and reps
For metabolic conditioning and endurance, complete 3 to 5 timed sets of 30 to 45 seconds each, resting 45 to 60 seconds between rounds.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Can this exercise be modified for a low-impact workout?
Step back into the plank instead of jumping, perform the push-up on elevated hands or knees, and swap the jumping jacks for alternating side taps.
What should be done if the exercise causes wrist or lower back pain?
Stop the movement immediately, as rapid transitions under fatigue can aggravate existing joint issues, and consult a qualified specialist.
