I Did 100 Jumping Jacks Every Morning for 2 Weeks — The Results Shocked Me

I am not a big fan of cardio training. I usually turn to it to lose weight. An icy winter and countless hot chocolates later, I decided to take on a quick early-morning cardio challenge to lose the spare tire.

I had two main expectations from this challenge — it must be quick (minimal setup) and involve some sort of plyometrics because explosive movements early in the morning can help kickstart your day and make you feel energized.

After much thinking, I went with a two-week, 100 daily jumping jacks challenge.

Jumping jacks involve a quick downward movement (stretch) followed by an explosive jump upward (contraction), which can help improve agility, speed, power, and jumping ability.

Furthermore, jumping can act as a natural mood booster as it can lead to a feeling of euphoria and reduced stress levels. (1)

In this article, I’ll break down my physical and mental journey through this 14-day jumping jacks challenge. I’ll detail all the challenges I faced and the progress I made so that you can adapt this 100 jumping jacks program according to your current fitness levels and unique needs.

Why I Chose Jumping Jacks

Jumping jacks are an incredibly versatile exercise. It requires no equipment and can be done anywhere and at any time. This fully-body exercise is excellent for improving your cardiovascular endurance and conditioning.

I planned to do the 100 jumping jacks right after getting out of the loo in the morning. This ensured that I was done with the first workout of the day before any of my other personal or work-life commitments could intervene.

Although 100 jumping jacks might sound like a lot, they can be done within 10 minutes.

If you don’t want to set aside dedicated time for exercising early in the morning, you can do it while cooking your daily meals. I’m pretty sure you can find a spare 10 minutes somewhere in your morning routine.

Remember, you must pick a time that you can stick to for the long term. Doing this exercise at random times throughout the day is a sure-shot way of jeopardizing your routine. Consistency is non-negotiable when it comes to achieving your fitness objectives.

How To Perform Jumping Jacks

Here is a step-by-step guide on how to do this exercise correctly:

1. Stand upright with your feet placed together and arms fully extended by your sides.
2. Slightly bend your knees and then jump your feet out explosively to your body’s sides while swinging your arms out to either side, raising them overhead.
3. Reverse the motion as soon as your hands are directly over your head and return to the starting position with arms at your sides and feet together.
4. Repeat for the recommended reps.

Without further ado, let’s get into the weekly breakdown of this challenge:

Week 1: The Initial Struggle and Early Observations

Jumping jacks look deceptively simple but getting them right can take some time and effort, especially when you’re doing 100 of them each morning.

The first few days came as a total shock to the system. I had originally thought that I would fly through these hundred reps. There was no flying — at all.

I started this challenge with 100 jumping jacks on Day One. In retrospect, I should have started with 50 percent of that and gradually increased the volume over the next four to five days.

My heart rate shot up by the 10th rep and my heart was pounding like crazy by rep 50 as my breaths became shallow and quick. This was a sign that my cardio conditioning and muscular endurance were not as good as I had thought.

I won’t lie; the first week of doing 100 jumping jacks every morning was as exhausting as it was exciting.

While I was ready for the cardiovascular test, the calf and shoulder burn came as a total surprise. This full-body exercise will not just burn the stubborn belly fat, but it can also tone your upper and lower body.

Biggest Takeaways From Week One

Things turned out to be very different from what I had expected. Here is a quick overview:

• Morning energy: Working out releases endorphins, which helped wake up my body and put me in the right mental space for the rest of the day. It also improved my focus and made my mind feel sharper. (2)
• Midday slump: Around day three of this challenge, I noticed a dip in my energy levels around noon. This was likely because my body was still adjusting to the new training routine. This fatigue vanished around the sixth day.

Sticking with the hundred jumping jacks for the first seven days improved my stamina. It was also a crash course on how to pace yourself to complete long and strenuous exercises unbroken and efficiently.

Week One Challenges

The first week of this challenge brought its fair share of challenges. In fact, it delivered more than its fair share.

Muscle Soreness

Completing 700 jumping jacks is no joke. My calves and shoulders were sore on Day Three and doing basic chores like cleaning the top shelf of my cupboard felt like a challenge. I incorporated light dynamic and static stretches into my routine to relieve the muscle stiffness. My stretching routine mainly comprised 10 minutes of arm circles, leg swings, and child pose.

Mental Fatigue

Doing 100 jumping jacks first thing in the morning was very mentally draining. There were days when I did not feel like doing even one jumping jack. However, I had to push myself to complete the workout and stay focused on the bigger picture.

With all said and done, my body was adapting to this new training regime, and the soreness diminished by the end of the first week. I noticed a change in my mindset, as doing 100 jumping jacks felt like a chore in the beginning but was now a non-negotiable part of my day.

Week 2: Building Momentum and Noticing Changes

Since this is a very short transformation challenge, there will be no days off. This should also make you push yourself harder during these two weeks.

As I already had a significant training experience under my belt, I experienced quick changes in the second week. Jumping jacks did not feel like a struggle anymore, and my movements were much more coordinated and fluid.

Initially, it took me around 12 to 15 minutes to complete the 100 jumping jacks. However, I could complete the desired reps within 10 minutes by Day 10.

Since I had set myself the goal of doing jumping jacks for 10 minutes daily, I went over the 100-rep mark on the final four days of this challenge. I set a personal best (PB) of 130 jumping jacks at the end of the two weeks.

Noticeable Changes in Energy, Focus, and Endurance

Sticking to a jumping jacks routine is about much more than just breaking a sweat. I noticed a significant improvement in my energy levels throughout the day after completing the 100 daily jumping jacks challenge.

On some days, I even felt like I did not need my big cup of coffee in the morning to kickstart the day. You know things are getting serious when this happens.

It does not end here. My mind felt sharper, and I experienced significantly lower mental fog during the day, especially around lunchtime. I would go as far as to give myself a 10 on 10 in the productivity department.

Endurance

As someone who primarily engages in strength training, I’ll be the first to admit that my cardiovascular endurance wasn’t where I would have liked it to be. However, this changed after completing this 14-day challenge.

Now, climbing stairs or carrying groceries no longer leaves me winded. It also improved my overall performance in daily activities and sports.

Lower Body Fat Percentage

Ten minutes of daily fasted cardio can really add up. I started seeing a favorable improvement in my body fat percentage around the fifth or sixth day. My arm vascularity and muscle definition improved significantly. I must add that I was in the sweet spot for these results as I fell in the 10 to 12 percent body fat percentage bracket.

To make the results sweeter, I also lost a respectable 2 kilograms by the end of this challenge.

You must balance your training, diet, and recovery programs if you want to lose body fat and build muscle simultaneously.

Use this total daily energy expenditure (TDEE) calculator to determine your ideal daily calorie and macronutrient intake as per your unique goals. Also, sleep for at least eight hours each night to give your body enough time to recover optimally.

Unexpected Benefit — Better Sleep

I almost forgot about this benefit. I have trouble falling asleep quickly as my mind is always racing. However, the additional 10 minutes of cardio made a big difference. I was out cold as soon as my head hit the pillow, and my Apple Watch confirms that my REM and core sleep metrics are much better compared to before I started this challenge.

Plus, I woke up feeling more rested and relaxed. Turns out, morning exercise can help regulate your circadian rhythm.

As a personal trainer, I have guided countless people through several fitness challenges, but experiencing one firsthand after a very long time reminded me that starting something new can be intimidating, humbling, and rewarding.

Although I started this challenge with 100 jumping jacks from the first day itself, you do not have to follow my lead. I highly recommend scaling this challenge according to your current fitness levels. Remember, setting realistic goals and timelines is vital for adherence to the new training program and consistent progress.

Conclusion

Jumping jacks are a full-body exercise that will boost your cardiovascular health and endurance and enhance your metabolism, allowing you to burn fat throughout the day, even when you are not physically active.

Doing 100 jumping jacks every morning can boost your energy levels, mood, focus, and stamina, and help shed the dreaded belly fat. Beginners can scale back the training volume and start with 50 jumping jacks daily. Consistency is key when trying to achieve your fitness goals. Start small but stick with your training program for the long term and the results will follow.

If you have any questions about this 100 jump jacks challenge, post them in the comments below, and I’ll be happy to help!

References:

1. Yamashita M, Yamamoto T. Impact of Long-Rope Jumping on Monoamine and Attention in Young Adults. Brain Sci. 2021 Oct 13;11(10):1347. doi: 10.3390/brainsci11101347. PMID: 34679411; PMCID: PMC8534060.
2. Harber VJ, Sutton JR. Endorphins and exercise. Sports Med. 1984 Mar-Apr;1(2):154-71. doi: 10.2165/00007256-198401020-00004. PMID: 6091217.

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