Plank Jacks Workout: The Ultimate Core and Cardio Move

When it comes to combining strength, stability, and cardio in one move, plank jacks workout are hard to beat. This dynamic exercise brings together the static strength of a plank and the calorie-burning intensity of jumping jacks, making it a full-body favorite. Whether you’re training at home or in the gym, this move can transform your fitness routine, build core strength, and torch fat — all at once.

In this complete guide, you’ll learn what plank jacks are, their benefits, proper form, variations, common mistakes, and how to include them in your workouts.

What Are Plank Jacks?

Plank jacks are a bodyweight exercise that merges the plank position (for core stability and strength) with a jumping jack motion (for cardio and agility). You start in a high plank, keeping your body straight from head to heels, and then jump your legs in and out — similar to how you would in a traditional jumping jack.

This movement keeps your heart rate up while forcing your core, shoulders, glutes, and legs to work together to maintain balance and stability.

Muscles Worked in Plank Jacks Workout

Plank jacks are deceptively simple but incredibly effective because they engage multiple muscle groups at once. Here’s a breakdown of the main muscles activated:

1. Core Muscles

The rectus abdominis, obliques, and transverse abdominis all work to stabilize your torso and prevent your hips from sagging or rotating during movement.

2. Shoulders and Chest

Your deltoids and pectorals help support your body in the plank position, maintaining posture and balance through the movement.

3. Glutes and Hips

As your legs jump outward and inward, the gluteus medius, gluteus minimus, and hip flexors are engaged to control movement and stabilize your pelvis.

4. Legs

Your quadriceps, hamstrings, and calves work dynamically to power each jump and maintain a light, controlled landing.

Benefits of the Plank Jacks Workout

Plank jacks aren’t just a core exercise — they’re a total-body movement that delivers strength, endurance, and fat-burning benefits. Here’s why you should include them in your workouts:

1. Builds Core Strength and Stability

Holding a plank while moving your legs forces your core to engage constantly to stabilize your spine. Over time, this leads to stronger abs, improved posture, and better overall balance.

2. Boosts Cardiovascular Endurance

The jumping motion of plank jacks elevates your heart rate, improving cardio fitness and endurance while helping you burn calories efficiently.

3. Increases Calorie Burn

Since this is a compound movement, plank jacks recruit multiple muscles simultaneously. This leads to higher energy expenditure, which supports fat loss and metabolic conditioning.

4. Improves Coordination and Agility

Moving your legs rhythmically while maintaining a strong upper-body plank challenges your coordination and body control — key components of functional fitness.

5. Strengthens the Upper Body

Your shoulders, chest, and triceps work isometrically to keep you supported, resulting in improved upper-body endurance and tone.

6. No Equipment Needed

All you need is your body weight and a small space. Plank jacks are ideal for home workouts, travel, or quick gym circuits.

How to Do Plank Jacks Workout with Proper Form

Perfect form is the key to maximizing results and preventing injury. Follow these step-by-step instructions to perform plank jacks safely and effectively.

Step 1: Start in a High Plank

• Place your hands directly under your shoulders.
• Keep your arms straight and fingers spread wide.
• Extend your legs behind you, balancing on your toes.
• Engage your core and keep your body in a straight line from head to heels.

Step 2: Engage Your Core

Pull your belly button toward your spine to brace your core. Avoid arching your back or letting your hips drop.

Step 3: Jump Your Feet Out

Hop both feet outward simultaneously to a slightly wider stance — about shoulder width apart. Keep your upper body steady and hips low.

Step 4: Jump Your Feet Back In

Bring your feet back together with control. Maintain a tight core and stable plank throughout.

Step 5: Continue at a Steady Pace

Repeat the in-and-out motion at a consistent rhythm for 30–60 seconds. Focus on smooth, controlled jumps and steady breathing.

Form Tips for Maximum Plank Jacks Workout Results

• Keep your hips level: Don’t let them sag or rise too high — your body should stay in a straight line.
• Breathe steadily: Exhale as you jump out and inhale as you bring your feet back in.
• Engage your glutes: This helps protect your lower back and adds extra stability.
• Land softly: Avoid slamming your feet; use controlled, quiet landings to reduce joint stress.
• Maintain alignment: Your shoulders, hips, and ankles should remain aligned throughout.

Plank Jacks Workout Mistakes to Avoid

Even though plank jacks seem simple, small mistakes can lead to discomfort or reduce the exercise’s effectiveness.

1. Sagging or Arching the Back

A weak core can cause your lower back to dip, putting strain on your spine. Engage your abs to maintain a neutral spine.

2. Bouncing Hips Too High

Lifting your hips excessively takes tension off your core and reduces engagement. Keep your hips steady and aligned.

3. Moving Too Fast

Speed isn’t everything. Moving too quickly can compromise form. Aim for control and precision.

4. Forgetting to Breathe

Holding your breath can increase tension. Focus on a rhythmic breathing pattern throughout.

5. Placing Hands Too Far Forward

Hands should be directly under shoulders. Too far forward strains the shoulders and reduces stability.

Plank Jack Variations for Every Fitness Level

Whether you’re a beginner or an advanced athlete, there’s a plank jack variation to match your fitness level. Try these options to build strength progressively.

1. Modified Plank Jacks (Beginner)

Instead of jumping, step one foot out to the side at a time. This lower-impact version helps build strength without stressing the joints.

2. Forearm Plank Jacks

Perform the same motion on your forearms to target your core and shoulders differently. Great for reducing wrist strain.

3. Slow-Tempo Plank Jacks

Move your legs slowly in and out for increased time under tension. This improves endurance and form control.

4. Resistance Band Plank Jacks

Place a mini band around your thighs or ankles to add resistance and make your glutes and outer thighs work harder.

5. Elevated Plank Jacks

Place your hands on a bench or step. This reduces pressure on your upper body and is ideal for beginners or those with wrist issues.

6. Weighted Plank Jacks (Advanced)

Wear a weighted vest or ankle weights for extra resistance, making the exercise more challenging for strength and endurance.

How Many Plank Jacks Should You Do?

The number of repetitions depends on your fitness goals and current conditioning level.

• Beginners: 2–3 sets of 20–30 seconds
• Intermediate: 3–4 sets of 40–60 seconds
• Advanced: 4–5 sets of 60–90 seconds

Rest 20–40 seconds between sets.

For a calorie-burning workout, combine plank jacks with other bodyweight moves in a HIIT circuit.

Plank Jacks Workout Routine (Sample Circuit)

Here’s a 20-minute full-body HIIT circuit that features plank jacks as your core cardio move:

Circuit 1 (Repeat 3 Rounds)

• Jump Squats – 30 seconds
• Plank Jacks – 45 seconds
• Push-ups – 30 seconds
• Mountain Climbers – 45 seconds
• Rest – 60 seconds

Circuit 2 (Repeat 3 Rounds)

• Alternating Lunges – 40 seconds
• Forearm Plank Jacks – 45 seconds
• Dumbbell Rows – 40 seconds
• Jumping Jacks – 30 seconds
• Rest – 60 seconds

This circuit blends strength and cardio for maximum fat burn and core activation.

Plank Jacks Workout in a Full-Body Training Program

Plank jacks can fit into almost any workout routine. Here’s how to include them effectively:

1. Warm-Up

Use them in your warm-up to raise your heart rate and activate your core before lifting or circuit training.

2. Core Finisher

Add 2–3 rounds of plank jacks at the end of your workout to challenge your abs and improve muscular endurance.

3. HIIT or Cardio Session

Incorporate plank jacks into interval training for high-intensity bursts between strength exercises.

4. Active Recovery Days

Perform slower-paced plank jacks with emphasis on form to maintain movement quality without overexerting.

Calories Burned Doing Plank Jacks Workout

On average, you can burn 8–12 calories per minute performing plank jacks, depending on body weight and intensity.
At a moderate pace, a 10-minute plank jack session can burn around 100–150 calories while strengthening your entire core and boosting metabolism.

Safety and Precautions Plank Jacks Workout

Although plank jacks are low-impact compared to jumping exercises, proper technique is crucial.

• Avoid if you have shoulder, wrist, or lower-back injuries.
• Warm up before starting — include wrist rotations, shoulder rolls, and dynamic stretches.
• Land lightly to protect knees and ankles.
• Always prioritize form over speed.

If discomfort occurs, switch to a modified stepping version until your strength improves.

Combine Plank Jacks with Other Core Workouts

For best results, pair plank jacks with complementary exercises that target the abs and obliques from different angles:

• Forearm Plank Hold – builds isometric strength.
• Bicycle Crunches – sculpts obliques.
• Mountain Climbers – boosts cardio and agility.
• Russian Twists – enhances rotational strength.
• Flutter Kicks – works lower abs.

This combination develops a strong, toned midsection and burns belly fat more effectively.

Progression Plank Jacks Workout Tips for Better Results

If you’re consistent, plank jacks can help you improve coordination, core endurance, and fat loss. Follow these progression tips:

1. Start Slow: Begin with 15–20 seconds and gradually increase duration.
2. Add Resistance: Use a mini band or ankle weights once your form is solid.
3. Mix Up Variations: Alternate between high-plank and forearm plank jacks.
4. Increase Intensity: Incorporate plank jacks into HIIT or Tabata intervals.
5. Track Progress: Record reps or duration each week to monitor improvement.

Frequently Asked Questions About Plank Jacks Workout

1. Are Plank Jacks Good for Losing Belly Fat?

Yes — plank jacks elevate your heart rate and engage your entire core. While no single move spot-reduces fat, consistent plank jacks within a calorie-burning routine help reduce overall body fat, including the midsection.

2. How Long Should You Hold a Plank Jack?

Aim for 30–60 seconds per set, focusing on form and breathing. Increase duration as your endurance improves.

3. Are Plank Jacks Suitable for Beginners?

Yes! Beginners can start with modified step-out versions to learn control before progressing to jumping variations.

4. Can Plank Jacks Replace Regular Planks?

Plank jacks add a cardio element that regular planks lack, but they shouldn’t replace static planks entirely. Use both for a balanced routine.

5. What Equipment Do I Need for Plank Jacks?

None — just your body weight and a flat surface. Optional tools like resistance bands or ankle weights can add challenge.

Add Plank Jacks Workout to Your Fitness Routine Today

Plank jacks are one of the most efficient, no-equipment exercises you can do to build core strength, burn fat, and improve endurance. They merge cardio and strength training into one dynamic movement that challenges your body and boosts metabolism.

Whether you’re a beginner learning to stabilize your core or an advanced athlete seeking intensity, plank jacks deserve a permanent place in your workouts. Perform them consistently, pair them with a balanced diet and recovery plan, and you’ll see noticeable results in your strength, tone, and stamina.