Cross Jacks

Cross Jacks

Cross Jacks is a dynamic full-body exercise that combines the benefits of jumping jacks with a cross-body movement. It is a fantastic cardiovascular exercise that engages multiple muscle groups simultaneously. This exercise helps improve endurance, coordination, and agility, making it a popular choice for those looking for an effective and efficient workout. Cross Jacks primarily target the legs, including the calves, quadriceps, hamstrings, and glutes. The explosive jumping motion engages the core muscles, including the abdominals and obliques, providing a great workout for the midsection. Additionally, the cross-body movement recruits the chest, shoulders, and arms, making it a well-rounded exercise for toning the upper body. One of the key benefits of Cross Jacks is its ability to get your heart rate up quickly, making it an excellent choice for a high-intensity interval training (HIIT) workout. This exercise can elevate your heart rate, helping to burn calories and improve cardiovascular endurance. It also promotes increased lung capacity and oxygen flow, contributing to overall fitness and stamina. To make the most out of Cross Jacks, it's important to focus on proper form. This includes landing softly on the balls of your feet, keeping your knees slightly bent, and engaging your core throughout the exercise. Beginners can modify the movement by performing a lower-impact version, where they step side to side instead of jumping. As you progress, you can gradually increase the speed and intensity to challenge yourself further. Incorporating Cross Jacks into your fitness routine can add variety and intensity to your workouts. Whether you prefer to do them at home or at the gym, they can be a valuable addition to any cardio or HIIT workout. Remember to warm up before attempting this exercise and consult with a fitness professional if you have any specific concerns or limitations. So, get ready to hop, cross, and elevate your heart rate with Cross Jacks!


  • Start by standing with your feet shoulder-width apart.
  • With your arms down by your sides, jump and cross your right foot over your left foot, while crossing your right arm over your left arm in front of your chest.
  • As you land, jump again, this time crossing your left foot over your right foot and your left arm over your right arm.
  • Continue alternating the cross motion with each jump, keeping your core engaged and maintaining a steady pace.
  • Repeat the exercise for the desired number of repetitions or for a set amount of time.

Tips & Tricks

  • Start with a proper warm-up to prepare your body for the exercise.
  • Engage your core muscles throughout the movement to improve stability.
  • Focus on your breathing, exhaling as you jump your feet out and inhaling as you bring them back together.
  • Keep your chest lifted and shoulders relaxed to maintain good posture.
  • Modify the exercise by reducing the range of motion if you experience discomfort in your knees or joints.
  • Progress gradually by increasing the speed or adding a jump between each rep once you've mastered the basic form.
  • Incorporate cross jacks into a circuit training routine for a full-body workout.
  • Listen to your body and rest if you feel any pain or excessive fatigue.
  • Stay consistent with your training and incorporate cross jacks regularly to improve cardiovascular endurance.
  • Don't forget to cool down and stretch after your workout to promote muscle recovery.


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