Plank Jacks
Looping clip from the Homie Fit app
Exercise · Abs & core AI form check
Plank Jacks
- Cardio
- Includes jumping
- Standing
Difficulty
Intermediate
Standard set
30 s
Intermediate level in the app
Calories
≈ 86kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
Start in a high plank.
- 2
Jump your feet wide, then back together.
- 3
Keep your hips steady.
Step your feet out one at a time for a quieter version.
Muscles worked
- Abs & core
- Cardio
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 36 | 43 | 50 | 57 |
| 10 min | 72 | 86 | 100 | 114 |
| 20 min | 144 | 172 | 200 | 228 |
| 30 min | 217 | 258 | 300 | 342 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Wrists
- No jumping (neighbors!)
Variations
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