Squat Jacks: Great Cardio Workout To Burn Calories Like Fire

Basic drills such as squat jacks or plyometric jumping can improve agility, power, and even an athlete’s vertical jump.

This exercise improves your proficiency in box jumps, vertical jumps, and high jumps.

You can do it as a single move or in combination with other movements.

Coaches use this drill to improve athletes’ technique during the full-squat lift.

Because they are small and can be done without equipment, squat jacks make a great addition to home workouts.

They can be used to add high-intensity cardio intervals to your workouts.

Squat Jacks Step by Step Instructions

This is a dynamic move that requires advanced warming up.

  1. Standing with your feet shoulder-width apart, bend your knees, and place your hands on the floor.
  2. To get to a full squat position, bend your knees.
  3. Engage the quads, glutes, and hamstrings to propel your body upwards and off the ground. Extend your legs. The feet should be extended fully with the legs extended.
  4. Control your landing by going through your feet (toes and ball, arches, heel, and toes) and then descend into the squat for another explosive jump.
  5. Repeat the jump immediately after landing.

Your goals will determine the number of squats you do per set.

If you want to increase power and your vertical jump, aim for explosive jumps that are higher and more powerful.

For three to four sets, you might only do five reps.

You can do more jumps and perform them faster if you are looking for general conditioning.

Squat Jacks Benefits

Squat jacks are a great addition to your training program for many reasons.

These are just a few.

Strengthens Thighs & Butt

Squat Jacks Step By Step Instructions

Squat jacks are a decisive move that uses the butt and thigh muscles to propel you up and catch your feet as you land.

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You will test your quads, glutes (hamstrings, hamstrings, and calves), and all the lower body muscles.

Maintaining a stable range of motion while jumping with as much force and power as possible is essential.

With bent knees and a tightened core, land softly.

High-Intensity Interval Benefits

Squat Jacks Benefits

Squat jacks are a decisive move that will make you breathe hard.

After about 20-30 seconds, you will reach anaerobic.

This means that your airway is restricted to your mouth.

This makes it ideal for interval training with high intensity!

This is a great move!

It does in seconds, while other exercises take several minutes.

Home Cardio Exercise

Squat Jacks Muscles Works

Squat jacks have excellent cardio benefits.

But, even better, you can do it at home.

Many people don’t enjoy running or cycling but want to improve their cardio.

You can have a great workout in as little as 20 minutes with a few high-intensity moves.

Common Mistakes To Avoid

These tips will help you avoid lousy form and maximize the benefits of this exercise.

No Warm-up

Squat Jacks Step by Step

This exercise should not be done with cold muscles.

Cardio warm-ups such as walking, jogging, or jumping rope are good to get the blood flowing to your muscles.

Hard Surface

How To Squat Jacks

Consider your environment.

Do not drill on concrete.

Instead, use a soft flat landing surface until you feel comfortable.

Overdoing It

Correct Squat Jacks

You will find that an exercise is enjoyable and effective.

This is why you’ll be more likely to do it again.

It would be best if you resisted the urge to do it more often.

You should only use these drills once per week to avoid excessive impact or overuse on your joints.

Adding Extra Weight

How To Do Squat Jacks

According to the Journal of Strength and Conditioning Research, don’t let yourself be tempted into gaining weight.

The exercise was not able to provide any additional benefits.

Incorporating Squat Jacks into Your Workouts

How To Perform Squat Jacks

Squat jacks are a great cardio exercise on their own.

Squat jacks can be incorporated into other workouts to make them even more enjoyable.

These are some ways to do it.

Do Squat Jacks in a Cardio Workout

Squat Jacks Instructions

You don’t have to run or bike to get your cardio in.

You don’t have to go to a gym or be outside for your cardio to work.

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You can do a complete cardio workout using basic weight moves that you can do anywhere.

This is how it works.

10-Minute Bodyweight Only Cardio Challenge

Warm up by a light jog for one minute.

Next, do the following for 45 seconds with 15 seconds of rest.

  • Lateral Jumps
  • Squat Jacks
  • High knees
  • Front Kicks
  • Power Skips

Repeat these five movements two times.

Use Squat Jacks In Your Circuit Training

Circuits can be a fun and effective way to work out and increase your cardio and strength. Circuits are a way to move from one movement, or “station,” to another with little rest. This is how it looks:

Fat Blasting Circuit Training Workout

Squat Jack

Move straight from one exercise to another with little or no rest.

Then, rest for one minute and then continue the sequence.

  • 30 Seconds Side Lunges
  • Run 30 Seconds At The Knee
  • 30 Seconds Push-Ups
  • 30 Seconds Squat Jacks
  • 30 Seconds Plie Squats
  • 30 Seconds Bear Crawl
  • 30 Seconds Modified Army Crawl Plank
  • 30 Second Crab Walk

Take a break for 1 minute.



Do Squat Jacks in Your HIIT Training

High-intensity interval training (HIIT) is a rage as they can get the job done quickly.

For 20 seconds, work as hard as possible, then take a break for 10 seconds.

Then go again.

This is a great way to kick your butt!

HIIT the Floor Challenge

Squat Jack Step by Step Instruction

Perform each move for 20 seconds.

Rest 10 seconds between moves.

  • Squat Jacks
  • Plank Jacks
  • High Knees

Repeat this process four times.

How Do Squat Jacks Work?

Perfect Squat Jacks

Squat jacks are mighty powerful moves that strengthen your core, butt, and legs.

It also gives you a significant cardio boost that can increase your heart rate anywhere, anytime.

How Many Calories Does Squat Jacks Burn?

What is Squat Jacks

Many people ask how many calories they burn during their workouts.

For every 10 minutes of squat jacks, you will burn approximately 100 calories.

Squat jacks are a great exercise to burn calories.

The bottom line is that the harder you work, the more calories you’ll burn.

Do you want to burn more calories?

Jump higher and faster!

Squat Jacks’ Variations and Modifications

How Squat Jacks

You can modify this exercise to make it more difficult or more accessible.

Do You Need to Modify?

Then, nail the jump and then tuck.

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Advanced moves include tucking your knees upward.

Get comfortable with the squat leap before you begin bringing your knees up.

Choose speed or height.

This exercise will help you determine your goals.

If your goal is speed, you will have to reduce the height of your jumps.

If it’s the height that translates into more power, slow down.

Children as young as five can benefit from squat jacks without tucks.

Current evidence indicates that a twice-weekly program of 50-60 jumps per session for 8-10 weeks will be effective.

A lower intensity program for a longer time would work well for children who cannot do twice-weekly programs.

Adults can enjoy Squat jacks, as they will reap the same benefits.

Ready for a Challenge?

After mastering stationary squat jacks, you can jump up on a low step or bench no more than 6 inches high.

Jump up, pause and then stand straight up before stepping down.


Squat jacks can be used to increase the intensity of a workout.

Repeat the jumps without stopping between each rep to ensure that you have enough time for the interval.

An isometric version will help you develop lower body power.

Before you squat, stop and squeeze your quadriceps (frontal thighs) and gluteal muscles (buttocks) before you begin to jump.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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