Quadriceps
Star Jump
A jumping jack-style plyometric where you explode into a star shape in the air to train leg power and conditioning.
Energy burned
≈ 42 kcalFor 3 × 8–12, rest 90s · ≈ 7.4 kcal/min
Estimate range 32–53 kcal (±25 %)
Muscle mass worked32 %
Effort during a set14.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Stand with your feet together and your arms at your sides.
- 2Make sure you have clear space and a non-slip surface.
How to perform
- 1Bend your knees into a quarter squat and swing your arms down and back.
- 2Jump up explosively, spreading your arms and legs wide into a star shape.
- 3Bring your arms and legs back in as you descend.
- 4Land softly on the balls of your feet with your knees bent, and go straight into the next jump.
