Jack Burpee
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Cardio
- Type
- Aerobic
The jack burpee is a high-intensity full-body cardio exercise that combines a standard burpee with a jumping jack at the top of each rep. It elevates heart rate rapidly and challenges the whole body through repeated cycles of squatting, planking, and explosive jumping, making it a staple of HIIT and circuit training.
How to do the Jack Burpee
- 1Stand tall with your feet hip-width apart and your arms at your sides.
- 2Bend your knees and hinge at the hips to place both hands flat on the floor just outside your feet.
- 3Jump or step both feet back simultaneously to land in a high plank position, keeping your body in a straight line from head to heels.
- 4Hold the plank for a beat with your core braced and your shoulders stacked over your hands.
- 5Jump both feet forward toward your hands to return to the squat position.
- 6Drive through your legs to stand and explode upward, simultaneously jumping your feet out wide and raising both arms overhead — the jumping jack phase.
- 7Land softly with your feet together and arms back at your sides, then immediately begin the next rep.
Form tips
- Land each jump with soft, slightly bent knees to absorb impact and protect your joints.
- Keep your core braced throughout the plank phase to prevent your hips from sagging or piking.
- Aim for a smooth, rhythmic pace rather than rushing — control the transitions to maintain good form as fatigue builds.
- Breathe out on the explosive jumping jack at the top and inhale on the way back down to the plank.
Common mistakes
- Letting your hips sag in the plank position, which strains the lower back and reduces core engagement.
- Landing with locked-out knees during the jumping jack, which sends excessive impact force through the joints.
- Rushing through the squat-to-plank transition with a rounded back, increasing the risk of lower-back injury.
- Skipping the full arm raise overhead on the jumping jack, which shortens the range of motion and reduces the cardio demand.
Frequently asked questions
What is a jack burpee?
A jack burpee is a burpee variation where, instead of finishing with a simple jump, you perform a jumping jack at the top — jumping your feet out wide and raising your arms overhead before bringing them back together and starting the next rep. It adds extra cardio intensity compared to a standard burpee.
What muscles does the jack burpee work?
The jack burpee is a full-body movement. The plank and push-up phase engages the chest, shoulders, and triceps; the squat and jump phases work the quads, hamstrings, and glutes; and the core stabilizes you throughout. The continuous jumping raises your heart rate for strong cardiovascular demand.
Do I have to do a push-up in a jack burpee?
No — the push-up is optional. Beginners or those prioritizing cardio endurance often skip it to maintain a faster pace. Adding the push-up increases upper-body work and makes each rep more demanding.
How many jack burpees should I do per set?
It depends on your goal. For HIIT, 10–15 reps per set with short rest intervals works well. For circuit training, timed intervals of 20–40 seconds are common. Start on the lower end and build volume as your conditioning improves.
Is the jack burpee good for weight loss?
Yes — it is highly effective for burning calories because it combines full-body strength work with sustained cardiovascular effort. It elevates heart rate quickly and keeps it elevated, making it efficient for conditioning and fat-loss-focused training programs.
