If your downstairs neighbour objects, step the feet out one at a time. It works nearly as well.
Steady, roughly one breath every two jumps. The core brace makes shallow breathing tempting.
Start here if you cannot do plank jacks with clean form yet.
Intermediate · None
Move up when plank jacks stops being a challenge.
The core holds a plank while the legs add a cardio element, so it is one of the few movements that trains both at once without needing any space to move around.
Step while you are learning. Jumping while the hips are still sagging just adds impact to a bad position.
Only if the hips drop. In a solid plank position the back is protected. Stop the set the moment the hips sag rather than pushing to the timer.
Which day to do Plank Jacks, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe hardest and the most effective. One rep gives you a squat, a push up and a jump.
A plank and a sprint at the same time. Your abs work while your heart rate climbs.
Running on the spot, but with the knees driven high. Serious calorie burn in almost no space.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
