Jack Step

Burning calories

Jack Step gif

About

It's a workout that can develop your whole body's muscles, and it's also very good for burning calories, and the bigger you keep your posture, the more calories you burn!

How to Jack Step

Starting Position

Stand and spread your arms to the sides.

Proper Form

1. From a standing position, extend one leg to the side while raising both arms above your head.

2. Keep your arms as straight as possible and perform the same on the opposite side.

Breathing Technique

Inhale while spreading your arms to the sides and exhale while returning to the original position.

Precautions

Keep your knees slightly bent while jumping with your arms outstretched.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Jack Step Community

Join the Community →

Jack Step Related Reading

What Actually Matters
Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.
Myths Busted
The Anabolic Window Is a Myth.
You don't need to slam a protein shake the second you rack the bar. Here's what the research actually says about post-workout nutrition timing, according to two landmark reviews.
What Actually Matters
Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.
Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.
What Actually Matters
Time under tension does matter — just not the way you think
TUT isn't the main driver of muscle size — but it unlocks real aerobic and tendon adaptations. Here's what the research actually shows, per a 2022 review and RCT.
What Actually Matters
Cardio before or after weights: why the order depends on your goal
Do cardio before or after lifting? The answer depends entirely on your goal. Here's what the interference effect and a 2024 meta-analysis of 23 RCTs actually say.

Curious about a Cardio workout plan that includes the Jack Step

Jack Step Alternatives

Criss Cross Elbow to knee

Criss Cross Jump

Jack Step

About