Jump in Air
Jump in air is a bodyweight plyometric exercise targeting cardio and lower body power. The maximal vertical jump develops explosive leg strength, coordination, and cardiovascular endurance.
How to do it
- Stand with feet shoulder-width apart.
- Bend your knees and swing your arms back to prepare.
- Explosively jump as high as possible, extending your hips, knees, and ankles fully.
- Reach your arms overhead at the peak of the jump.
- Land softly with bent knees and immediately reset for the next jump.
Form cues
- Keep your chest proud and core engaged.
- Swing your arms to help drive your body upward.
- Land softly on the balls of your feet.
- Roll smoothly from toes to heels upon landing.
Breathing: Inhale as you bend your knees to prepare, and exhale forcefully as you drive upward into the jump.
Common mistakes
- Landing with stiff, locked knees which places excessive stress on your joints.
- Landing flat-footed, which creates a harsh impact instead of absorbing it smoothly.
- Skipping the arm swing, limiting the explosive power you can generate.
Muscles worked
Primary: cardio. Secondary: quads, calves, glutes, abs.
Suggested sets & reps
Get fitter
3 sets of 10 reps, resting 60 seconds between sets
Lose weight
3 to 4 sets of 10 to 15 reps, resting 45 seconds between sets
Build muscle
3 sets of 8 to 12 reps, resting 60 seconds between sets
Easier, harder & alternatives
Take care if…
- If you feel sharp joint pain in your knees or ankles, ease off and choose a gentler option.
- If you have lower body joint sensitivities, check with a professional before adding high-impact jumps to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do jump in air on a hard floor?
It is best to perform this exercise on a supportive surface like a gym mat or carpet to help cushion your landings.
How can I protect my knees during jumps?
Focus on bending your knees deeply upon landing to act as shock absorbers.
How often should I include this in my routine?
2 to 3 times a week is plenty for beginners to build cardiovascular endurance without overloading the joints.