Jumping jack modifications

Jumping jacks are a popular high-intensity exercise many people include in their HIIT routines. They burn calories and improve your cardiovascular health and fitness. However, perhaps you are getting bored with them, or find them difficult on your joints.  If so, we have some alternatives for you.

Half jacks

As great as jumping jacks are, they can be difficult for some people. As their name implies, they involve jumping, which isn’t ideal for people with hip, knee, or ankle injuries, or those who are dealing with joint-related issues, such as arthritis. Luckily, there are modifications that you can do instead of full jumping jacks.

Half-jacks are a lower-intensity alternative to traditional jumping jacks. You can perform them by standing with your feet together and raising your arms out to the sides, stopping at shoulder height. Lower your arms back down to your sides and repeat.

Alternatively, stand with your feet together. Step out to the side with one leg and raise the arm on the same side overhead before stepping back into the center. Repeat with the other side, and continue to alternate between both sides of your body.

Seal jacks

Seal jacks are a challenging variation of jumping jacks that target your upper body and core. To perform seal jacks, stand with your feet together and your arms down by your sides.

Jump up and out, spreading your legs wider than shoulder-width apart. At the same time, raise your arms out to the sides and then cross them in front of your chest.

Jump back to the starting position with your feet together. As you do so, uncross your arms and bring them back down to your sides. Repeat this for a number of reps.

Speed skaters

Speed skaters are a functional exercise that mimics the movement of a speed skater on ice. You can do speed skaters by starting in a standing position with your feet together.

Take a large step to one side and bend your right knee, keeping the other leg straight. As you do so, swing the opposite arm across your body, touching your right foot with your left hand.

Push off with the same foot to return to the starting position and repeat on the other side. Alternate between each side for either a predetermined number of reps or a specified length of time.