High-intensity interval training (HIIT) is a widely popular fitness trend. As a result, plank jacks have become a go-to exercise. For those unfamiliar with the term, HIIT plank jacks are a dynamic version of the traditional plank. Furthermore, this exercise offers numerous health benefits, including core strengthening and cardio fitness. In this article, we’ll explore the ins and outs of HIIT plank jacks and how to unleash power with plank jacks and incorporate them into your workout routine.

The Basics: Understanding HIIT Plank Jacks

At its core, the plank jack is a mix of two exercises: the plank and the jumping jack. In essence, it combines the core-strengthening benefits of a plank with the cardio elements of a jumping jack. Consequently, this fusion creates an intense workout that burns calories, builds muscle, and improves endurance.

Take a closer look at the process with this illustrative video: Jack Plank Exercise | Fitness – YouTube

Form and Technique: Mastering HIIT Plank Jacks

Firstly, it’s crucial to perform plank jacks with proper form and technique. Not only does this prevent injury, but it also ensures optimal results. Here’s a step-by-step guide to executing the perfect HIIT plank jack:

  1. Starting Position: Assume the Plank

Begin by getting into a standard plank position. Your hands should be shoulder-width apart, with arms extended and fingers facing forward. Equally important, your body should form a straight line from head to heels.

  1. Engage Your Core: Keep It Tight

Throughout the exercise, maintain a tight core. This means actively engaging your abdominal muscles, lower back, and glutes. Consequently, this engagement will help stabilise your body and protect your spine.

  1. The Jump: Adding the Jack

Jump your feet outwards, similar to a jumping jack. Aim for a distance slightly wider than hip-width apart. Simultaneously, maintain a strong upper body and avoid letting your hips sag. Get a better grasp on the subject and unleash power with plank jacks with this informative video: How To Master The Plank Jump In 60 Seconds | 60 Seconds To Fit | Brawlers – YouTube

  1. Return to Starting Position: Jump Back In

Lastly, jump your feet back to the starting position. Remember to keep your core engaged and your body in a straight line. Repeat the exercise for your desired number of repetitions or time duration.

Variations: Spice Up Your Plank Jacks

Now that you’ve mastered the basic plank jack, consider incorporating variations to challenge yourself. Additionally, these modifications can target different muscle groups and alleviate boredom.

  1. Forearm Plank Jacks: Increase Intensity

For an extra challenge, try performing plank jacks on your forearms. In this variation, you’ll assume a forearm plank position instead of a full plank. As a result, your core and shoulder stabilisers will work even harder.

  1. Single Leg Plank Jacks: Target Specific Muscles

If you want to target specific leg muscles, try single leg plank jacks. Essentially, you’ll perform the exercise as usual but keep one foot off the ground. Consequently, this variation places more emphasis on the supporting leg. Need more clarity? This video offers a thorough explanation: How to do: Single Leg Low Plank Jacks – YouTube

  1. Spiderman Plank Jacks: Add a Twist

For a total body challenge, try the Spiderman plank jack. This version involves moving your knee towards your elbow as you jump your feet out. As a result, you’ll unleash power with plank jacks and engage your obliques and hip flexors to a greater extent.

unleash power with plank jacks

Sample HIIT Plank Jack Workout: Feel the Burn

Integrating HIIT plank jacks into your workout routine is simple. For instance, you could include them in a circuit or interval training session. Below is a sample HIIT workout featuring plank jacks:

  1. Warm-Up: Get Your Body Ready

Begin your workout with a 5-minute warm-up. This could include light jogging, dynamic stretching, or jumping jacks.

  1. HIIT Circuit: Intense and Efficient

Now it’s time for the main event. Complete the following exercises in sequence, with a 30-second rest between each. Repeat the entire circuit 3-4 times, depending on your fitness level:

  • HIIT Plank Jacks: 30 seconds
  • Push-ups: 30 seconds
  • Squats: 30 seconds
  • Mountain Climbers: 30 seconds
  • Burpees: 30 seconds
  1. Cool Down: Aid Recovery

After completing the HIIT circuit, spend 5-10 minutes cooling down. This may involve static stretching, foam rolling, or deep breathing exercises. Ultimately, a proper cool-down will help your body recover and reduce the risk of injury.

Incorporating HIIT Plank Jacks: Tips for Success

As you introduce HIIT plank jacks into your fitness routine, consider the following tips:

  1. Frequency: Strive for Balance

Aim to incorporate HIIT plank jacks into your workout routine 2-3 times per week. Remember, it’s crucial to allow your body adequate rest and recovery time between sessions.

  1. Progression: Challenge Yourself

Gradually increase the intensity and duration of your HIIT plank jack sessions. For example, you might start with 20-second intervals and progress to 30-45 seconds over time.

  1. Listen to Your Body: Prioritise Safety

Always listen to your body and modify exercises as needed. If you experience pain or discomfort during HIIT plank jacks, adjust your form or try a less intense variation.

  1. Proper Nutrition: Fuel Your Workouts

A well-balanced diet is crucial for optimal performance and recovery. Therefore, ensure you consume a mix of carbohydrates, proteins, and healthy fats to fuel your HIIT plank jack workouts.

Boost Your Fitness with HIIT Plank Jacks

In conclusion, HIIT plank jacks are an excellent addition to any fitness routine. By combining core strengthening and cardio elements, this dynamic exercise offers a time-efficient and highly effective workout. Follow the guidelines outlined in this article to ensure proper form, technique, and progression. Ultimately, you’ll be well on your way to Unleash Power with Power Jacks with improved fitness and a stronger, leaner physique.

Expand your knowledge on HIIT Training with our comprehensive guides. HIIT Training Archives – Aussie Fitness Centre