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Cardio · Body Weight
Pike Jacks Feet Kicking in and Out
Pike Jacks Feet Kicking in and Out is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the core, hamstrings and abductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Shoulders
- Calves
Secondary muscles
- Core
- Hamstrings
- Abductors
How to do Pike Jacks Feet Kicking in and Out
- Start in a pike position, hips high, with your hands and feet on the floor.
- Jump your feet out wide.
- Jump them back together.
- Keep repeating while your hands stay planted.
Form tips
- Keep your hips high and your arms straight.
- Land softly on the balls of your feet.
Pike Jacks Feet Kicking in and Out alternatives
More cardiovascular system exercises
Pike Jacks Feet Kicking in and Out FAQ
What muscles does Pike Jacks Feet Kicking in and Out work?
Pike Jacks Feet Kicking in and Out mainly works the cardiovascular system in the cardio. The core, hamstrings and abductors work as secondary muscles.
What equipment do you need for Pike Jacks Feet Kicking in and Out?
None. Pike Jacks Feet Kicking in and Out is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Pike Jacks Feet Kicking in and Out should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Pike Jacks Feet Kicking in and Out good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Pike Jacks Feet Kicking in and Out burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Pike Jacks Feet Kicking in and Out?
Other exercises for the cardiovascular system include Suspension Trainer With Grips Mountain Climber, Treadmill Jogging, Stationary Exercise Bike and Assault Airbike Fast Speed.
For developers
Use Pike Jacks Feet Kicking in and Out in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_YSNZMU" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_YSNZMU", "name": "Pike Jacks Feet Kicking in and Out", "model": "male", "counterpartId": "ex_YACQOA", "target": "Cardiovascular System", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_YSNZMU/mp4-720.mp4?…", "poster": "https://…/ex_YSNZMU/poster.jpg?…" } }