Here’s a jumping jack variation that can give burpees a run for its money

Looking for a sweat session but hate burpees? Fret not ladies, because this jumping jack variation can totally do the trick.
jumping jacks
Jumping Jacks are a simple way of indulging in an adduction workout! Image courtesy: Shutterstock
Nikita Bhardwaj Published: 28 Jun 2021, 12:17 pm IST
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Undoubtedly, burpees feature at the top when it comes to weight loss. Having said that, there are simpler moves in the HIIT regime that can burn calories like crazy. Jumping jacks is one such exercise that has everything to do with weight loss. But if you are super serious about losing weight, doing the regular jumping jacks are not going to give you great results. Therefore, you need something that can be as simple as jumping jacks but can burn calories like burpees.

But does such a move even exist? Surprisingly, there is and it’s not just going to burn more calories, but do a lot more!  

But first let’s learn how exactly you have to do these jumping jacks. This jumping jack variation is a combination of sumo squats and jumping jacks.

jumping jacks
Jumping jacks can be better than burpees. Image courtesy: Shutterstock
Here’s what you have to do:

Step 1: Stand straight with your legs together.

Step 2: Now, go into a jumping jack position with your feet wide apart. Make sure your hands are laterally open on the sides.

Step 3: Instead of closing back your feet, get into a deep sumo squat and while coming up, bring your feet in. 

Tip: Hands must either be on your waist or close to your sides.

Repeat. That’s it!

Just ensure that you repeat the move at a fast pace to pump up your heart rate, which will ultimately increase your metabolism rate and lead to major weight loss.  

If you are a beginner, you must do 25 reps of this move, take a 30-second break and start the next set. Four sets are good enough for you. All of you who are at an intermediate or advanced level can take this number to 50 to 100, take a 30-second break between each set, and do at least four sets.


Keep an idea of your risk of weight-related issues.

Check BMI

Trust us! At the end of each set you will see the sweat dripping out like crazy. Try this one move for a week and notice the results.

jumping jacks
Weight loss isn’t that hard if you abide by this jumping jack variation. Image courtesy: Shutterstock
Some tips that you must keep handy while doing this jumping jack variation
  • Warm up is a must. Do a 10 minutes warm-up before starting these jumping jacks.
  • Stretch your legs the most.
  • Keep your core tight and engaged.
  • Don’t rush while going into a sumo squat. Just check whether your feet are placed properly on the ground. Hold your stance and then get into it. After you do a set, you will get a hang of it and you can pace up things in the remaining sets. 
  • Don’t forget to breathe properly. Exhale while getting into a squat.
  • If you want some extra kick, you can either wrap some extra weight on your wrist or around your ankle. But that’s not required, as this move is a super move in itself.
  • During breaks, sip on some water, as this move is going to make you sweat like a pig.

“I hate burpees” excuse will no longer work, because you now have a better option than that. 

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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