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Workout Wednesday: The Cardio Jumping Jack Workout

Workout Wednesday:  The Cardio Jumping Jack Workout

by Danielle Gallagher

A year ago


When I think of jumping jacks, I think of eighth grade gym class. But, the truth is, they can be a very effective way to get your heart rate up…especially when you have limited time, a crying baby, and baby-brain. It’s a super simple workout that burns calories.

The Workout

Even though jumping jacks are usually used as a warm-up for workouts, you should still warm-up before doing this routine. It starts off at a high intensity, so do something that will slowly raise your heart rate before you get started. Once you’re warmed up, start with this:

Do 10 seconds of jumping jacks, as fast as you can. Keep track of how many you do. Then, rest for 10 seconds. I use the term “rest” loosely- it’s an active rest. So jog in place, do squats, or do crunches. Whatever you do, don’t sit down.

Then, do 20 seconds of fast jumping jacks. Make sure you do more than you did in the last round. Rest actively for 20 seconds.

Next, do 30 seconds of jumping jacks with 30 seconds of active rest. Then, go down to 20 seconds, and ten seconds.

That counts as one set. Do three sets of this, and you’re finished. It sounds easier than it is; if you do the jumping jacks as fast as you can, you’re heart rate will be high enough to do some serious fat burning.

Adding To It

You don’t have to stop there, though you can if you have a restless baby. Add in an ab circuit, some push-ups, or squats to make the work-out extra-effective. Mixing and matching is one of the best things to do, because it keeps your body guessing and your fitness level won’t plateau!

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