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10 Fat Burning Jumping Jacks WODs to Skyrocket Your Fitness

Take your conditioning to the next level.

Jumping Jacks WODs are a versatile way to keep your training fun, challenging and effective.

They are low skill yet highly effective exercise that will build conditioning and mental fortitude.

How to Do Jumping Jacks

Although they are clearly on the simpler end of the exercise spectrum, you should still pay attention to your form when it comes to Jumping Jacks.

Stand up straight with your arms at your sides.

Jump up as you spread your feet wider than your hips and bring your arms overhead, so your hands almost clap together.

Jump again to bring your feet back together and lower your arms.

Jumping Jacks WODs

Time to jump in. Have a browse through our list of Jumping Jacks WODs and choose your next workout.

WOD 1 – Jumping Jack Flash

For Time

  • 50 Air Squats
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Mountain Climbers (L+R=1)
  • 50 Jumping Jacks
  • 50 Burpees
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Jumping Jacks
  • 50 Push-Ups
  • 50 Jumping Jacks
  • 50 Air Squats
  • 50 Jumping Jacks

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last set of Jumping Jacks is completed.

Jumping Jacks WODs 2 – Marguerita

50 Rounds for Time

  • 1 Burpee
  • 1 Push-Up
  • 1 Jumping-Jack
  • 1 Sit-Up
  • 1 Handstand

With a running clock, as fast as possible perform the prescribed work in the order written for 50 rounds.

Score is the time on the clock when the last handstand is completed.

Good Times for “Marguerita”

– Beginner: 25-28 minutes

– Intermediate: 21-24 minutes

– Advanced: 19-20 minutes

– Elite: <18 minutes

Jumping Jacks WODs 3 – Marine 16

Eight 2-minute AMRAPs in 16 minutes

AMRAP from 0:00-2:00

  • 20 metre Sprint
  • 16 Burpees

AMRAP from 2:00-4:00:

  • 20 metre Sprint
  • 16 Push-Ups

AMRAP from 4:00-6:00:

  • 20 metre Sprint
  • 16 Air Squats

AMRAP from 6:00-8:00:

  • 20 metre Sprint
  • 16 Mountain Climbers

AMRAP from 8:00-10:00:

  • 20 metre Sprint
  • 16 Jumping Jacks

AMRAP from 10:00-12:00:

  • 20 metre Sprint
  • 16 Jumping Lunges

AMRAP from 12:00-14:00:

  • 20 metre Sprint
  • 16 High Knees

AMRAP from 14:00-16:00:

  • 20 metre Sprint
  • 16 Tuck Jumps

Perform as many rounds and repetitions as possible (“AMRAP“) of each couplet within the 2 minutes allotted, then move immediately to the next 2-minute AMRAP.

Count one repetition for each 20-metre Sprint (10 metres = 1 repetition). Count one repetition for each 2-count on Mountain Climbers and High Knees (left and right = 1 repetition).

For all other movements, count one repetition per completed movement (eg: Burpees, Push-Ups, Air Squats, Jumping Jacks, Tuck Jumps) or per side (eg: Jumping Lunges).

Track the number of repetitions completed for each 2-minute AMRAP.

Score is the total number of repetitions completed in all eight AMRAPs.

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