Criss Cross Jack
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The criss cross jack is a bodyweight plyometric cardio move that takes the classic jumping jack and adds a crossing pattern with the arms and legs. It raises your heart rate fast and works the whole body as a conditioning exercise, making it a simple, equipment-free way to build cardiovascular endurance and burn calories.
How to do the Criss Cross Jack
- 1Stand tall with your feet together, arms relaxed at your sides, and your core lightly braced.
- 2Jump and spread your feet wider than shoulder-width while swinging both arms out and up overhead.
- 3Jump again and cross one foot over the other as your arms cross in front of your chest or overhead.
- 4Jump back out to the wide stance, reopening your arms and legs to the spread position.
- 5Jump and cross again, this time switching which foot and which arm cross on top.
- 6Land softly through the balls of your feet with slightly bent knees on every jump to absorb the impact.
- 7Keep alternating between the wide and crossed positions in a steady, continuous rhythm for the set duration.
Form tips
- Land softly with your knees slightly bent to cushion each jump and protect your ankles and knees.
- Keep a steady, repeatable pace you can sustain rather than sprinting and stalling out.
- Brace your core throughout so your torso stays stable while your arms and legs cross.
- Breathe rhythmically with the movement instead of holding your breath.
Common mistakes
- Landing flat-footed or with locked, straight knees, which sends jarring impact through the joints and raises injury risk.
- Hunching forward or letting the torso collapse, which strains the lower back and reduces stability.
- Going too fast and losing the crossing pattern, which turns the drill into sloppy hopping with little control.
- Always crossing the same foot and arm on top, which builds an uneven movement pattern instead of alternating sides.
Frequently asked questions
What muscles does the criss cross jack work?
It is a full-body cardio exercise rather than a targeted muscle builder. The continuous jumping engages your legs, hips, and core for stability while your shoulders and arms drive the crossing motion, with the main goal being cardiovascular conditioning.
Is the criss cross jack good for beginners?
Yes. It needs no equipment and is easy to scale — slow the pace, reduce the height of your jumps, or step the feet out and in instead of jumping until the coordination and crossing rhythm feel natural.
How long should I do criss cross jacks?
As a conditioning move, work in timed intervals — for example 30 to 45 seconds on with short rest, repeated for several rounds, or fold them into a circuit between strength exercises.
What is a good alternative to the criss cross jack?
Standard jumping jacks are the closest swap and a good regression. Other bodyweight cardio options like high knees or mountain climbers offer a similar full-body, heart-rate-raising effect.
