Squat jacks are the star of this routine, delivering both a cardio kick and a serious leg workout. By alternating dynamic squat jacks with static holds, Power Jacks challenges your lower body in different ways-jumping builds explosive strength and elevates your heart rate, while holding the squat position develops endurance and mental grit. It’s a minimalist routine that focuses on doing one thing well and doing it repeatedly for maximum effect.

Because the movement pattern stays consistent, you can zero in on form: keep your knees aligned, chest lifted, and core engaged whether you’re jumping out or sinking into a hold. This workout is short enough to add onto another session or use as a standalone leg burner. It’s ideal for times when you want to feel strong, powerful, and a little bit tested-all in the space of a few minutes.