November 29, 2025, 4:33 pm | Read time: 6 minutes
Jumping jacks in all variations–FITBOOK author Nina Ponath did at least 200 of them every day for 10 days. Here, she shares how it made her heart race and why she almost gave up.
Most of us remember “jumping jacks” from school. Back then, they were part of circuit training, known as “Hampelmänner” in German, and today we sometimes encounter them as a warm-up in the gym. The movement looks harmless enough, with legs jumping apart and arms lifting in sync. However, this seemingly simple exercise can be quite exhausting if you keep it up for a few minutes. How much does such a short, intense burst of exertion really achieve? And what happens if you do this exercise every morning for ten days before a Pilates workout? That’s what I wondered, so I devised a small ten-day challenge for myself.
On Day 1, I start with 200 jumping jacks, adding ten more each day until I reach 290 on Day 10. It sounded doable, I thought. But I quickly realized that reality is different–both physically and mentally.
Day 1: 200 Jumping Jacks
I start motivated. 200 jumping jacks sound like a lot, but I take it easy. It takes me 2:30 minutes to complete the 200 repetitions. I get through without a break and end up more bored than out of breath. That’s enough of the exercise for now, I think–it’s not particularly exciting to jump in place for minutes. The thought that this is just the beginning briefly pushes forward unpleasantly, but I push it away. I’m still optimistic.
Day 2: 210 Jumping Jacks
Today goes surprisingly smoothly. I woke up early and was still a bit tired as I slipped into my workout clothes. My morning workout takes little effort, but once again, I find myself bored in between. I decide to listen to a podcast tomorrow morning. At least my pulse pleasantly rises to 130, and I warm up despite the damp, cold weather outside–but that’s exactly what I want. The start of the day feels clearer, my head feels refreshed.
Day 3: 220 Jumping Jacks
On the third day, things are going really well. I feel the exertion, but it doesn’t overwhelm me–not even mentally, because today I’m listening to a true-crime podcast while jumping in the morning. The only downside is my annoyed boyfriend, who suffers from the morning thumping at five o’clock (I’m currently getting up very early …). Other than that, the 220 jumping jacks go down well, my legs feel light, my head clear. For now.
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Day 4: 230 Jumping Jacks
Today it gets serious. After about 2.5 minutes, I’ve suddenly had enough. It’s so boring, and my shoulders are starting to hurt. After a few seconds, it gets better again. Maybe it’s time to change the rhythm, I think, and introduce a new system: 20 jumping jacks at full speed–10 seconds of walking in place–then 20 full speed again. It’s like Tabata, just more monotonous. It immediately feels better, and the intensity doesn’t drop anymore. With this power-pause switch, the performance stays high, and I want the exercise to really have an effect.
So I continue somewhat motivated: In the end, my shoulder still hurts.
Day 5: 240 Jumping Jacks
The tough part begins. My shoulders are still heavy today and feel exhausted. Plus, I’m not in the mood. I’d rather get on the yoga mat and start with Pilates. I briefly consider skipping, but then I think: When motivation falters, discipline has to take over. So I keep going.
Day 6: 250 Jumping Jacks
Another day without motivation. I feel sluggish in the morning, slightly irritated, and not at all in the mood for jumping. It takes a lot of effort, really a lot. The 20–10-second scheme saves me–it structures the exertion, keeps me going. Every 20 jumps, I clap my arms in front of my head instead of above it–adding a bit more variety. In the end, I feel lighter. Done!
Day 7: 260 Jumping Jacks
And suddenly, everything is fine again. Sometimes the body–or actually the mind–needs a few days to really embrace the routine. I wake up and even look forward to the jumping jacks a little. The movements feel fluid, I have more drive. Strangely, the 260 even feel easier than the 230 on the fourth day. Finally, motivation is back.
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Day 8: 270 Jumping Jacks
Today goes solidly as well. Not euphoric, not difficult–just okay. The routine is set, the breaks are short, the power phases energetic. I notice that my circulation kicks in faster than at the beginning of the challenge. And my step counter is happy–a nice detail that makes me feel like I’ve already accomplished something.
Day 9: 280 Jumping Jacks
The 280 make me briefly weary again. It’s only ten more repetitions than yesterday, but my body perceives them as “a lot.” I stumble a bit, the rhythm breaks, the shoulders burn. I keep going, but today is one of those days when I secretly ask myself: Why am I doing this again…? But: Giving up is not an option.
Day 10: 290 Jumping Jacks
The last day. Because it’s almost over, I’m really looking forward to it. 290 sounds high, but I know it’s just a number. I go back to the rhythm of 20 power jumps, 10 seconds of rest. My pulse rises again to 130–as much as when jogging. When I’m done, I feel awake, proud, almost euphoric. I really tackled a small mini-hurdle every morning for ten days and didn’t skip a single one. In total, I did 2,450 jumping jacks over the ten days!
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On Days 4 to 6, I Wanted to Quit
The challenge was more intense than expected. Not physically, but mentally, I was really challenged. The movement itself is simple, but the effort to do it every morning is the real challenge. Especially on Days 4 to 6, I wanted to quit because the training was too monotonous. I was annoyed, unmotivated, and found everything exhausting.
How 10 Days of Jumping Jacks Affected Body and Mind
Jumping jacks are great for circulation and are like a micro round of jogging for the body. Afterward, I start the day much more awake and clear. I’m also a real fan of my power-pause scheme, which prevents you from just going through the motions.
What surprised me the most was the mental effect of the challenge. After a short, intense exertion, you feel lighter, more focused, and motivated. Even though the exercise is simple, it has an impact. Not just for the body, but also for the mind. If you have trouble getting going in the morning or are looking for an easy start to a training program, jumping jacks are a great choice.