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Cardio · Body Weight
Rebounder in & Out Jacks
Rebounder in & Out Jacks is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the adductors and shoulders 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
- Calves
- Abductors
Secondary muscles
- Adductors
- Shoulders
How to do Rebounder in & Out Jacks
- Stand in the middle of a rebounder with your feet together.
- Bounce your feet out wide.
- Bounce them back together.
- Repeat in a steady rhythm, adding arm swings if you like.
Form tips
- Keep your knees soft.
- Stay in the centre of the mat.
Rebounder in & Out Jacks alternatives
More cardiovascular system exercises
Rebounder in & Out Jacks FAQ
What muscles does Rebounder in & Out Jacks work?
Rebounder in & Out Jacks mainly works the cardiovascular system in the cardio. The adductors and shoulders work as secondary muscles.
What equipment do you need for Rebounder in & Out Jacks?
None. Rebounder in & Out Jacks is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Rebounder in & Out Jacks 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 Rebounder in & Out Jacks good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Rebounder in & Out Jacks 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 Rebounder in & Out Jacks?
Other exercises for the cardiovascular system include Battle Rope Double Arm Slams, Gym Elliptical Machine Normal Speed, Assault Airbike Normal Speed and Stationary Exercise Bike.
For developers
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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.
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