Trying to lose weight but tired of boring workouts? Let’s talk about a fun, sneaky move you can do anywhere—plank jacks. They’re simple, they torch calories, and they work your whole body at once. If you’re looking for an exercise that can spice up your routine and actually help you drop stubborn pounds, plank jacks might just be your new best friend.
So grab your mat (or just some floor space), and let’s break down what makes plank jacks so good for weight loss, how to do them right, and how to mix them into your routine without dreading it.
What Are Plank Jacks, Anyway?
Plank jacks are exactly what they sound like—jumping jacks while holding a plank. Sounds easy? Try a few and you’ll feel it. They blend two moves into one: a plank, which works your core, shoulders, and back, and a jumping jack motion with your legs, which cranks up your heart rate. The result? A sneaky, sweaty, full-body burner.
Why Plank Jacks Help With Weight Loss
Let’s be real—no single exercise is magic for weight loss. But plank jacks do hit all the right notes:
1. They Burn Calories Fast
Because they’re a combo of cardio and strength, plank jacks boost your heart rate fast. The higher your heart rate, the more calories you burn, which helps create the calorie deficit you need to lose fat.
2. They Engage Multiple Muscles At Once
Your core works to keep your hips steady. Your shoulders and arms keep you lifted. Your legs do the jumping. The more muscles you use, the more energy your body needs. Translation? More fat burned.
3. They Don’t Need Equipment Or Space
You don’t need fancy machines. You don’t need a big gym. Just you and the floor. That makes it easier to stick with—no excuses.
4. They Boost Core Strength And Stability
A strong core means better posture and fewer injuries. It also helps other workouts feel easier—so you can do more and burn more in the long run.
5. They’re Great For HIIT Workouts
Plank jacks fit perfectly into high-intensity interval training (HIIT). Short bursts of high effort + short rest = more calories burned during and after your workout.
How To Do A Perfect Plank Jack
If you’re new to plank jacks, don’t worry. The move is simple once you know the steps.
Step 1: Get Into A Plank
Start in a high plank. Hands directly under shoulders, legs extended straight back, feet together. Your body should make a straight line—head to heels. Don’t sag your hips or pop your butt in the air.
Step 2: Engage Your Core
Pull your belly button toward your spine. This keeps your back safe and your core working.
Step 3: Jump Your Feet Out And In
Just like a jumping jack, but your upper body stays still. Jump both feet out wide, then back together. Stay light on your toes and keep your hips steady.
Step 4: Keep Breathing And Keep Going
Aim for smooth, controlled jumps. Start with 20 seconds, rest for 10, and repeat.
Common Mistakes To Avoid
Plank jacks are simple, but there are a few ways people mess them up. Here’s what to watch for:
- Sagging Your Hips: This puts pressure on your lower back. Keep your core tight to stay level.
- Butt Too High: Piking your hips up makes it an easier move but cheats your abs out of the work.
- Holding Your Breath: Breathe steady. Exhale as your feet jump out.
- Going Too Fast, Losing Form: Speed is good, but form is better. Keep it clean, then pick up the pace once you’ve got it.
How Many Should You Do?
You don’t need to do plank jacks for an hour. They’re meant to be short bursts of effort. Try adding them like this:
- Beginner: 3 sets of 20 seconds, rest 20 seconds in between
- Intermediate: 4 sets of 30 seconds, rest 15 seconds in between
- Advanced: Add plank jacks into a HIIT circuit. For example, 30 seconds plank jacks, 30 seconds burpees, 30 seconds mountain climbers, rest 1 minute, repeat.
How To Make Them Easier Or Harder
Easier Version:
- Step your feet out and in instead of jumping. This is great if you’re new or have joint issues.
Harder Version:
- Try plank jacks with shoulder taps. Jump your feet out and tap opposite shoulder with each hand. Core on fire!
- Use sliders under your feet. Slide your legs out and in for more muscle control.
Where Do Plank Jacks Fit In Your Workout?
You can sneak plank jacks into almost any workout:
- As a warm-up to wake up your core.
- In the middle of a strength circuit to spike your heart rate.
- As a HIIT finisher to burn extra calories.
- On their own for a quick energy boost when you’re short on time.
Pair them with moves like squats, push-ups, lunges, and burpees for a balanced, fat-burning routine.
Do Plank Jacks Really Burn Belly Fat?
One myth we should bust—plank jacks won’t magically melt belly fat right where you want. No exercise can “spot reduce” fat in one place. But they do torch calories and strengthen your core. So, paired with healthy eating, they help you drop overall body fat and tighten those abs underneath.
Tips To Get The Best Results
- Stay Consistent: One session won’t change your body. Add them to your routine 3-4 times a week.
- Eat Right: Abs (and fat loss) are made in the kitchen. Pair your workouts with balanced meals.
- Mix It Up: Your body adapts fast. Combine plank jacks with other moves and keep workouts fresh.
- Listen To Your Body: If you feel sharp pain in your back or wrists, stop and check your form.
Ready To Try Plank Jacks?
No gym membership? No problem. No fancy gear? Don’t need it. Plank jacks are proof you can get sweaty, strong, and closer to your weight loss goals with just your own body and a few feet of floor space.
So next time you roll out your mat, add a few rounds of plank jacks. Feel your heart race, your core fire up, and your legs burn in the best way. Little by little, these small moves add up to big results.
