RepsJumping jacks workout at home: 1-minute cardio intervals
Quick answer
Run four timed intervals with 30 seconds of rest between them: a 30-second warm-up round (15–20 reps), two 40-second tempo rounds (28–35 reps each), and a 60-second finisher (45+ reps). Keep your wrists rising above your nose and your feet landing wider than your shoulders on every jump.
The 4-interval session (under 6 minutes)
Put on shoes or stand on a mat, clear overhead space for your hands, and rest 30–45 seconds between rounds.
Round 1 · First Jumps (Warm-up)
30 s · 15–22 repsStart tall with feet together and hands by your sides. Jump your feet wide while sweeping both hands overhead past nose height, then land softly on the balls of your feet with arms back down.
Round 2 · Bounce Beach (Rhythm)
35 s · 25–32 repsStay light on your toes so you rebound straight into the next rep. Focus on matching your arms and feet at the top of the jump at the exact same beat.
Round 3 · Endurance Road (Stamina)
45 s · 35–42 repsWhen your shoulders tire in the last 15 seconds, avoid cutting your arm arc short—keep bringing both wrists above nose level so every rep counts.
Round 4 · Sky High (60 s Boss Test)
60 s · 45–65 repsOne full minute for your personal record. Hold a 1-rep-per-second rhythm for the first 40 seconds, then empty the tank in the final 20 seconds.
How Hop checks your jumping jacks
Because a jumping jack uses both your hands and your feet, Hop checks three positions on your body in real time:
- Whole body in frame: step back until your nose and both ankles are inside the picture, and stand still with feet together and arms down to start the 3-2-1 countdown.
- Peak check (arms + feet): both wrists must rise above your nose at the same time your ankles spread wider than 1.3× your shoulder width.
- Rest check: the rep ticks on the way down once both wrists drop below your shoulders. If you do half a jack, Hop coaches "Arms up!" or "Feet wider!" so you know which half missed.
Make it harder next week
Pair each Jumping Jacks interval with a round of Catch the Dots (World 2 Skull Alley or World 3 Speed Dojo) for a 5-minute cardio and reaction circuit, or race your previous 60-second ghost in Reps Race.
Train safely
Not medical advice. Check with a doctor before starting a new exercise program. Warm up, clear the space around you, and stop if you feel sharp pain, dizziness or shortness of breath. If you have a health condition or an injury, or are pregnant, ask your doctor which moves suit you.
Questions
How many jumping jacks should I aim for in 60 seconds?
A steady beginner pace is 30 to 40 full jumping jacks in 60 seconds. Intermediate players hit 45 to 55, and the top Sky High levels in Reps Race push toward 60 to 80 clean reps a minute.
Why did Hop say "Arms up!" or "Feet wider!" during my set?
A jumping jack only counts when both halves happen together: both wrists rise above your nose and your ankles land wider than 1.3 times your shoulder width, then your hands return below your shoulders. Hop calls out whichever half was missing.
How far back from the phone do I need to stand?
Take two or three steps back so your whole body fits in the frame from head to ankles. Stand tall with arms down and feet together to trigger the countdown.