How to Do Cross Jacks? (Cardio-Strengthening Exercises)

"The Cross Jack is comparable to the traditional Jumping Jack, but with a criss-cross movement."

- Joe Dowdell, Fitness Trainer

Cross jacks are a great bodyweight exercise that requires essential coordination, a bit more than jumping jacks.

In my experience as a fitness coach, I've seen clients quickly adapt to this workout, often noticing improvements in their coordination and agility within just a few sessions.

Here are detailed instructions for performing cross jacks:

1. Stand tall, with your feet shoulder-width apart and your hands up and out to the sides.
2. Jump up and place your right foot in front of your left foot and your right arm on top of your left arm (simultaneously crossing your right and left arms and your right and left legs).
3. Jump again and return to your starting position, ensuring your feet are shoulder-width apart.
4. Repeat and counteract the placement of your legs and arms.

Bracing your core, keeping your elbows and knees free, and breathing smoothly and steadily for perfect form.

Here's how you can include cross jacks in your training:

1. Calisthenics Exercise or Circuit Training

Circuit training involves transitioning between activities with minimal breaks.

Research from the National Institutes of Health confirms it's an efficient calorie-burning method [1].

Integrating cross-jacks into circuits has notably enhanced many of my clients' fitness. For instance, a client who was skeptical about calisthenics saw significant stamina and strength improvements by adding cross jacks to her burpees, jumping jacks, and push-ups routine.

To further enrich your workout, mix cross jacks with yoga or Pilates for increased flexibility and core strength, ensuring a well-rounded fitness program.

Some of the cross jacks benefits are: 

• Cross jacks do not require any equipment or a specific place: Some of my clients have even incorporated them into their home workouts, finding them to be an effective way to stay active, especially when they can't make it to the gym.
• Improved cardiovascular health: Cross jacks push your blood vessels, lungs, and heart to work harder. Therefore, cross jacks may help to improve your cardiovascular system.
• May help you lose weight: Cross jacks will cause you to burn more calories than usual, which might aid in weight loss. Combined with other exercises and healthy lifestyle choices, this can help with weight reduction.
• Psychological Benefits: Performing cross-jacks has been linked to psychological benefits such as stress reduction and mood enhancement, making it a holistic exercise for both physical and mental health.