Jog Jump
Elevate your heart rate with Jog Jump. This dynamic cardio fusion combines steady jogging with explosive vertical leaps to torch calories and build lower-body power through rhythmic motion.
The Jog Jump mainly works the quads and calves / shins, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Jog Jump Muscles Worked
Primary
Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
How to do the Jog Jump
Movement Execution
Begin by standing upright in a comfortable position, ensuring your core is engaged.
Start by jogging in place, lifting your knees and pumping your arms naturally.
Incorporate an explosive vertical jump as you transition between jogging steps.
Land softly on the balls of your feet, immediately absorbing the impact by slightly bending your knees to transition back into the next step or jump.
Maintain a rhythmic, continuous motion throughout the set to keep your heart rate elevated.
Key Tips
Land Lightly: Always focus on landing softly to protect your joints.
Find Your Rhythm: Coordinate your arm swings with your jumps to maintain balance.
Core Engagement: Keep your abs tight to stabilize your torso during the explosive jumping phase.
Jog Jump FAQs
What muscles does the Jog Jump work?
The Jog Jump mainly works the quads and calves / shins, with help from the glutes & hips and core. The main muscles are the quadriceps femoris and gastrocnemius.
What equipment do you need for the Jog Jump?
None. The Jog Jump is a bodyweight exercise, so you can do it anywhere.
Training calculators
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