HIIT
Full body
Cardiovascular system
Intermediate
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Warm-up
Jumping Jacks
The timeless full-body warm-up: jump the feet wide while the arms sweep overhead, then snap back together. Raises your heart rate and warms every major joint in seconds.
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Suggested use
Sets
3
Time
45s
Rest
30s
Warm-up
HIIT
Beginner
Warmup
Cardio
Jump
Muscles worked
Primary
Cardiovascular system
Secondary
Calves
Side delts
Glutes
Abductors
Adductors
Equipment
No equipment needed - just your body.
How to do it
- Stand tall with feet together and arms at your sides.
- Jump your feet out to just wider than shoulder-width while sweeping your arms overhead.
- Land softly on the balls of your feet with knees slightly bent.
- Jump back to the start, bringing your arms down to your sides.
- Keep a smooth, continuous rhythm with light, quiet landings.
- Continue for the work interval, staying tall throughout.
Common mistakes
- Landing flat-footed with locked knees.
- Swinging the arms only to shoulder height instead of overhead.
- Hunching the shoulders as fatigue builds.
- Speeding up until the feet and hands fall out of sync.
Safety first
- Use the low-impact version — stepping one foot out at a time — if jumping feels harsh.
- Choose a flat, grippy surface and supportive shoes.
- Keep the pace comfortable; this is a warm-up, not a max-effort test.
Who should avoid or modify
- Acute knee, ankle or foot pain aggravated by impact.
- Shoulder pain that limits overhead reaching — keep the arms lower if needed.
- Known heart condition or uncontrolled high blood pressure — consult a licensed clinician before vigorous exercise.
Breathing and tempo
Breathing: Steady, rhythmic breathing — for example, exhale every second jump.
Tempo: Even, metronome-like rhythm; light on the feet from first rep to last.
Progressions
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HIIT
Hip flexors
Cardiovascular system
Beginner
