HIIT Jumping Jacks: Your Living Room Fat Blaster (10 min workout)

The HIIT Jumping Jacks workout is an all body, dynamic, highly effective workout that you can do anywhere. As with all HIIT workouts, the key to this workout is all about intensity, how hard you choose to push yourself while doing the Jumping jacks. The harder you push, the more benefits you get from HIIT.

Jumping Jacks are one a multitude of bodyweight exercises you can use to get supercharge your home HIIT workouts.

HIIT Jumping Jacks Workout

10 sets 45 secs 15 secs

If you are doing this for a metabolic workout after your strength training, only do five sets of this exercise.

HIIT Jumping Jacks Metabolic Workout

5 sets 45 secs 15 secs

The Basic HIIT Jumping Jacks Workout

This HIIT Jumping Jacks workout is a simple ten-minute workout that will leave you gasping for breath if you do it properly. You can do this workout anywhere, it’s convenient and is very effective bodyweight HIIT workout.

HIIT workout sprint intervals 

hiit jumping jacks

The sprint intervals comprise 45 seconds of intense jumping jacks. The key is to exercise as hard as you can for the whole 45 seconds. These are not the slow jumping jacks you did in physical education. You need to do as many jumping jacks as you can in the 45 seconds (While keeping excellent form of course). Its meant to be an intense exercise. My suggestion is to keep count of the number of jumping jacks you do in a sprint interval. This number becomes your goal to beat. Every time you do a set you try to do one more jumping jack.

Here’s what you will probably find. The first two or three sets might be easy, you might finish them with no problem and think the exercises are not working. But as you go on, you find you get more and more exhausted. At the end of the exercise will probably gasp just to get enough oxygen.

Rest Intervals

In most interval training, the recovery phase involves you slowing down your exercise. With HIIT jumping jack workouts this makes little sense. Stop doing jumping jacks during your recovery phase. Rather spend the 15 seconds catching your breath and slowing your heart rate down. If you’re an area with a bit of space, use these 15 seconds to walk around. Try to keep moving as you recover.

Doing the hiit jumping jacks basic exercise correctly

  • Stand with your ship feet shoulder width apart, your arms by your sides.
  • Engage your core
  • Bend your knees and jump. As you jump, spread your legs wider, while bringing your arms together above your head.
  • Keep your arms relatively straight, slightly bent at the elbow.
  • Land with your feet in this broader stance, your toes pointing slightly outward.
  • Your hands should touch above your head at this point.
  • Immediately push off with your feet again, returning them to the original starting position.
  • As you do this, bring your arms back to your side.

Adding resistance

What can adding a resistance band to your HIIT jumping jacks workout do?

You can make jumping jack workouts more challenging by adding a resistance band. Adding a resistance band above your knees is going to work your glutes, your quads and your core. Adding a resistance band above your elbows is going to work your traps, your rhomboids and your deltoids. They will push you into an anaerobic zone faster.

Weighted jumping jacks

Instead of using a resistance band around your elbows, pick up a pair of dumbbells. Instead of tapping above your head now what your due hold the two dumbbells side your shoulders. When you jump, lift the dumbbells in a military press type of action. This means pushing them straight up. (you can do this with a medicine ball as well.)

Jumping Jack variations to switch up your HIIT training

Seal jacks

Seal jacks are very similar to normal jumping jacks except that your arms are held out to the side in the starting position and when you jump your legs apart, you clap your hands in front of your chest.

Squat jacks

Start out in a squat position by pushing your hips back and bending your legs, The top of your thighs should be parallel to the floor, with your torso as upright as it can be.

You should push your hands into each other in front of your chest

As you jump, push your hands down, back and then up above your head for jumping jack portion of the exercise.

Your feet will land together as your hands are above your head

As you land, jump again and return into your squat position.

crisscross jacks

Your arms will use the same motion as the seal jack.

Instead of your feet jumping from together to wide, you will start with one foot in front of you, the other behind you.

In each jump you will change feet.

Plank Jacks

Although this is a plank jack you will start from a push up position (not a plank position) You should be up on your toes, with your body forming a straight line from your shoulders to your ankles.

As you jump, bend your knees to get power. 

In the jump you are going to push your feet apart and land them in a wide position, then jump again and land them together.

Pushup Jack

This is exactly the same as the plank jack, except that each time you jump your feet apart and back, you do a pushup.

So as you land with your feet wide, your arms will be bent and your chest just above the floor.

As you jump your feet back together, you push upwards with your arms and complete the pushup.

Benefits of the workout

The obvious benefit of this workout is that you can do it anywhere. It’s the ultimate HIIT hotel workout because all you need to do it drop a resistance band into your luggage and you are set. You can even do this workout in your room. Ten minutes of High intensity interval training and you are done. It’s an easy way to stay in shape while you are on the road.

Another benefit is that it consists of bodyweight exercises. You don’t need any fancy equipment to get a great workout

Benefits of the exercise

Anaerobic benefits: If you do this with intensity, you will improve your anaerobic capacity and muscular endurance with a very simple HIIT routine.

Aerobic benefits: When your anaerobic capacity improves, so does your aerobic. This workout will provide cardiovascular benefits and calorie burning that will improve your fitness level just like a cardio workout would do.

Muscle workout: This is a full-body workout, not just including your legs but your upper body too. Major muscles worked are your quads, knee flexors, calves, adductors and abductors. Supporting muscles include the glutes, deltoids, arms and abs.

Weight loss: This workout will burn approximately 100 calories in ten minutes but that isn’t the whole of it. HIIT has shown its ability for fat loss results with far less time commitment. This workout routine would fall into that category


So that is the HIIT Jumping Jacks workout. It’s easy for anybody to do and you can do it anywhere with no equipment. Saying that, it will give you fantastic results.

So now its your turn, take the MP3 and test out this workout. Let me know how you felt about it in the comments below.

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