6 Exercises that start with J (How to, Muscles Worked, Calorie Burn) | Verywell Shape (2024)

Finding joy in your fitness routine is essential for maintaining consistency and achieving your health and fitness goals. If you’re on the lookout for exciting exercises that start with the letter “J,” you’re in for a treat!

So, let’s embark on this journey of joyful exercises that will make you look forward to your workouts!

1. Jumping Jacks

How To: Jumping jacks are a classic and fun cardio exercise that engages the whole body. Start by standing with your feet together and arms at your sides.

Jump your feet out to the sides while raising your arms overhead. Then, quickly jump your feet back together while bringing your arms back to your sides.

Intensity Level: Jumping jacks are beginner-friendly and can be modified to fit your fitness level. Beginners can start with a lower number of repetitions and gradually increase as they build endurance.

Muscles Worked: Jumping jacks primarily target the cardiovascular system, while also engaging the shoulders, chest, and legs.

Average Calorie Burn: A 15-minute session of jumping jacks can burn approximately 100 to 150 calories.

2. Jump Squats

How To: Jump squats are a plyometric exercise that improves lower body power and explosiveness. Begin by standing with your feet shoulder-width apart.

Lower your body into a squat position and then explosively jump as high as you can. Land softly and immediately go into the next squat.

Intensity Level: Jump squats are high-intensity exercises that should be performed with caution. Beginners can start with regular bodyweight squats and gradually progress to jump squats as they build lower body strength.

Muscles Worked: Jump squats primarily target the quadriceps, hamstrings, glutes, and calves.

Average Calorie Burn: A 15-minute session of jump squats can burn approximately 100 to 150 calories.

3. Jogging

How To: Jogging is a popular and enjoyable cardiovascular exercise. Simply step outside or hop on a treadmill and start running at a pace that is comfortable for you.

Maintain a steady and rhythmic stride throughout your jog.

Intensity Level: Jogging can be adjusted to fit different fitness levels. Beginners can start with a slower pace and gradually increase their speed and distance as they build endurance.

Muscles Worked: Jogging primarily targets the cardiovascular system, but it also engages the leg muscles, including the calves, hamstrings, and quadriceps.

Average Calorie Burn: The calorie burn during jogging depends on factors like speed, distance, and individual body weight. On average, a 30-minute jogging session can burn approximately 200 to 300 calories.

4. Judo Push-Ups (Dive Bomber Push-Ups)

How To: Judo push-ups, also known as dive bomber push-ups, are a challenging variation of the traditional push-up that targets the upper body and core.

Start in a downward dog position with your hips high and your hands and feet on the ground. Lower your body towards the ground by bending your elbows, and then arch your back while pushing your chest forward and up.

Continue the motion, pushing your hips back towards the starting position.

Intensity Level: Judo push-ups require flexibility and upper body strength. Beginners can start with regular push-ups and work on mastering the technique before attempting the full movement.

Muscles Worked: Judo push-ups target the chest, shoulders, triceps, and core.

Average Calorie Burn: A 15-minute session of judo push-ups can burn approximately 100 to 150 calories.

5. Jackknife Sit-Ups

How To: Jackknife sit-ups are a challenging exercise that strengthens the core and hip flexors. Lie on your back with your arms extended overhead and your legs straight.

Simultaneously lift your upper body and legs off the ground, reaching your hands towards your feet. Lower your body back down with control.

Intensity Level: Jackknife sit-ups are intermediate to advanced exercises. Beginners can modify the exercise by bending their knees and lifting them towards their chest instead.

Muscles Worked: Jackknife sit-ups primarily target the rectus abdominis (six-pack muscles) and hip flexors.

Average Calorie Burn: A 15-minute session of jackknife sit-ups can burn approximately 70 to 100 calories.

6. Jumps (Box Jumps or Tuck Jumps)

How To: Jumps, such as box jumps or tuck jumps, are plyometric exercises that improve lower body power and explosiveness.

For box jumps, stand facing a sturdy box or platform. Bend your knees and swing your arms back, then explode upwards, jumping onto the box with both feet. Land softly with your knees slightly bent.

Step back down and repeat. For tuck jumps, start by jumping as high as you can and bringing your knees towards your chest in mid-air. Land softly and immediately go into the next jump.

Intensity Level: Jumps are high-intensity exercises and should be approached with caution. Beginners can start with lower box heights or tuck jumps and gradually progress as they build lower body strength.

Muscles Worked: Jumps primarily target the quadriceps, hamstrings, glutes, and calves.

Average Calorie Burn: A 15-minute session of jumps (box jumps or tuck jumps) can burn approximately 100 to 150 calories.

Conclusion

Exercises that start with the letter “J” into your fitness routine can add excitement and variety to your workouts. From cardio exercises like jumping jacks and jogging to strength-building moves like judo push-ups and jackknife sit-ups, these exercises offer a well-rounded approach to improving overall strength, cardiovascular fitness, and core stability.