1. Start by standing with your feet together and arms at your sides.
2. Begin running in place, bringing your knees up slightly and swinging your arms in rhythm with your legs.
3. After a few seconds of running in place, transition into a jumping jack by jumping your feet out to the sides while simultaneously raising your arms to shoulder height and then overhead.
4. Quickly reverse the motion by jumping your feet back together and lowering your arms to complete one jack jump.
5. Continue running in place again, then repeat the jack jump after a few seconds.
6. Alternate between running in place and performing jack jumps for the desired number of repetitions or for a set amount of time.
7. To increase the intensity, pick up the pace of your run and jack jumps, or add more jack jumps between running intervals.
Remember to land gently on the balls of your feet during the jack jumps and keep your core engaged throughout the exercise for stability and to protect your lower back.
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