The jack burpee combines the elements of a burpee with a jumping jack at the top, creating a brutal full-body cardio exercise. Each rep includes a squat down, plank kick-back, push-up, jump back to standing, and a jumping jack finish. It is one of the most demanding bodyweight cardio exercises possible.
Muscle Group
Cardio, Chest, Core, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Elite full-body cardio demand
- Combines strength and plyometrics
- Burns calories at a very high rate
- No equipment needed
- Time-efficient HIIT exercise
- Builds mental toughness
How to perform
- Stand tall with feet hip-width apart. Arms at your sides.
- Squat down and place your hands on the floor in front of you.
- Kick both feet back to land in a high plank position.
- Lower your chest to the floor (push-up).
- Press up to plank, then jump your feet forward to a squat position.
- Stand up explosively and immediately perform a jumping jack — jumping feet wide while raising arms overhead.
- Land back to the starting position with feet together. That is one rep.
- Continue immediately into the next rep. Aim for 5 to 15 reps per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Anterior Deltoid
Primary
Quadriceps
Primary
Chest
Primary