Cardio exercise · body weight
Jack Jump (Male)
The jack jump (male) is a bodyweight exercise that targets your heart and lungs, with the quadriceps and calves assisting.
- Target muscle
- Cardiovascular system
- Also works
- Quadriceps, calves
- Equipment
- Body weight
- Body part
- Cardio
How to do the jack jump (male)
- Stand with your feet together and your arms by your sides.
- Jump up, spreading your feet apart and raising your arms above your head.
- As you land, quickly jump back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Work in intervals — for example 30–45 seconds on and 15–30 seconds off for 6–10 rounds — or keep a steady pace for 10–20 minutes.
Muscles worked
The main muscle is your heart and lungs. The quadriceps and calves work as secondary muscles. See all cardio exercises or every bodyweight exercise.
