Jumping Air Bike
Get your heart pumping with Jumping Air Bike! A fun, full-body cardio workout that builds endurance and coordination.
The Jumping Air Bike is a compound exercise that mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Jumping Air Bike Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Glutes (gluteus maximus)
Jumping Air Bike Variations and Alternatives
How to do the Jumping Air Bike
Start in a standing position with your feet shoulder-width apart and your arms at your sides.
Engage your core and maintain a straight posture.
Begin by simulating a bicycle pedaling motion while hopping from one foot to the other. As you "pedal," bring one knee up towards your chest while hopping off the grounded foot.
In sync with the knee lift, rotate your opposite elbow towards the raised knee to engage your core further and mimic the motion of riding a bike.
Land on the balls of your feet to reduce impact and maintain balance.
Immediately continue the motion by switching to the other side, raising the opposite knee and elbow to continue the cycling motion in a fluid, rhythmic manner.
Keep alternating sides for the desired number of repetitions or time interval.
Keep your movements controlled and maintain a steady breathing pattern throughout the exercise.
Remember to warm up before beginning this exercise and to cool down afterwards. This exercise combines cardiovascular work with lower body coordination and plyometric moves to increase heart rate and work on endurance.
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Jumping Air Bike FAQs
What muscles does the Jumping Air Bike work?
The Jumping Air Bike mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Jumping Air Bike?
None. The Jumping Air Bike is a bodyweight exercise, so you can do it anywhere.
Is the Jumping Air Bike a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Jumping Air Bike go on?
It belongs on leg day in a push/pull/legs routine.
What are some Jumping Air Bike variations and alternatives?
Similar exercises include the Air Bike, Cardio Assault-Bike, Balloon Drill and Criss-Cross Jump.
Training calculators
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