How to do it
- Stand with the feet together and the arms by the sides.
- Jump the feet out wider than the shoulders as the arms rise out to the sides and overhead.
- Jump back to feet together and arms down.
- Keep a steady rhythm, landing softly on the balls of the feet.
Common mistakes
- Landing flat-footed and stiff-legged.
- Half arm swings.
- Starting too fast to keep going.
Breathing and tempo
Breathe rhythmically and move at a pace you can hold for the whole round. Slow down before your form breaks.
Make it harder or easier
Harder: Faster rounds, or longer ones.
Easier: Step out one foot at a time instead of jumping.
Sets and reps
Beginners: 3-5 rounds of 20-30 seconds, with 30-60 seconds of rest.
Fitness: 6-10 rounds of 30-40 seconds, with 20-30 seconds of rest.
Safety
- The stepping version has no impact, which suits sore knees or a pelvic floor that leaks with jumping.
Swaps
Full gym: Burpee, Mountain climber
Dumbbells and a bench: Burpee, Mountain climber
Bodyweight only: Burpee, Mountain climber