Cardio Exercise · Body Weight

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Astride Jumps with Side Arm Raises

Astride jumps alternate a narrow landing with a wider landing while the arms rise out to the sides. The demonstration keeps the arm raise around shoulder height. It does not start from a deep squat or raise the hands overhead.

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Category

Cardio

Equipment

Body Weight

Target

Cardiovascular System

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Astride Jumps with Side Arm Raises

1. Stand with your feet close together and your arms at your sides.
2. Bend the knees slightly and make a small hop.
3. Land with your feet farther apart while raising your arms out to the sides, around shoulder height.
4. Hop again to bring the feet together and lower the arms.
5. Keep alternating the two landings at a pace that lets you control your footing.

Choose a manageable starting bout

Start with a short bout and controlled movement. Increase duration or repetitions gradually rather than using a universal target for every conditioning drill.

Technique & Form Tips

The legs move apart and together as the arms rise and lower. This version lands in the wide stance; a star jump spreads the limbs in the air and brings them back in before landing.

Common Mistakes to Avoid

• Starting from a deep squat: Use the small knee bend shown for this repeated narrow-to-wide hopping pattern.
• Adding an overhead reach: The demonstrated arms rise out to the sides, rather than overhead.
• Losing control of the landings: Reduce the hop size or pause before repeating if your feet do not land steadily.

How to Breathe During This Exercise

Breathe steadily and choose a pace that lets you maintain the movement. Slow down or pause when technique or breathing becomes difficult to control.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.

Cardio Training Focus

The Astride Jumps with Side Arm Raises is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.

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FAQ

How should I pace the Astride Jumps with Side Arm Raises?

Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.

What equipment do I need for the Astride Jumps with Side Arm Raises?

You do the Astride Jumps with Side Arm Raises with Clear space on a firm, non-slip surface. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Astride Jumps with Side Arm Raises?

Watch for starting from a deep squat: Use the small knee bend shown for this repeated narrow-to-wide hopping pattern.. Reduce the effort or stop if you cannot maintain the setup.

How long should I perform the Astride Jumps with Side Arm Raises?

Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.