Cross Jacks
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Cardio
- Typ
- Aerobic
Cross jacks are a bodyweight cardio exercise and a variation of the classic jumping jack where your arms and legs cross in front of your body on each rep. As an aerobic, full-body conditioning move, they raise your heart rate, burn calories, and build coordination — making them a fast, equipment-free option for warm-ups and high-intensity intervals.
Cross Jacks: So führst du sie aus
- 1Stand tall with your feet together, arms relaxed at your sides, and your core lightly braced.
- 2Jump up and spread your feet out wider than shoulder-width while sweeping your arms out to the sides and overhead.
- 3Jump again, this time crossing one foot in front of the other and crossing your arms in front of your chest at the same time.
- 4Jump back out to the wide stance with arms out to the sides to reset.
- 5Jump once more into the crossed position, alternating which foot and arm cross on top each time.
- 6Keep a steady, springy rhythm and stay light on the balls of your feet throughout.
- 7Continue for the prescribed time or rep count, then return to a standing rest position.
Technik-Tipps
- Land softly with a slight bend in your knees to absorb impact and protect your joints.
- Alternate which arm and leg cross on top each rep so both sides work evenly.
- Keep your core engaged and your chest up to stay balanced through the fast direction changes.
- Breathe in a steady rhythm rather than holding your breath, and scale the pace to keep your form crisp.
Häufige Fehler
- Landing with stiff, locked knees, which sends impact into the joints and raises the risk of injury.
- Letting the feet and arms drift out of sync, which turns the move into a sloppy regular jumping jack and loses the coordination benefit.
- Always crossing the same arm and leg on top, which trains the body unevenly.
- Hunching forward and looking at the floor, which collapses posture and makes balance harder during the quick switches.
Häufig gestellte Fragen
What muscles do cross jacks work?
Cross jacks are a full-body cardio movement rather than a targeted strength exercise. The jumping and crossing action involves your legs, hips, shoulders, and core working together while elevating your heart rate for conditioning.
Are cross jacks good for beginners?
Yes. They need no equipment and can be scaled by stepping the feet in and out instead of jumping, then speeding up as your coordination and fitness improve.
Are cross jacks good cardio?
They are. As an aerobic bodyweight move, cross jacks quickly raise your heart rate and burn calories, which makes them useful for warm-ups, finishers, and high-intensity interval circuits.
How long should I do cross jacks?
A common approach is 30–60 second intervals for 3–4 rounds with short rests, or include them in a HIIT circuit. Adjust the duration to your fitness level and goal.
What is a good low-impact alternative to cross jacks?
Step jacks — stepping each foot out and back while crossing the arms instead of jumping — give a similar coordination and cardio effect with less impact on the knees and ankles.
