Jumping Jack vs Step Mill
Which one fits your Cardio workout plan?
Contents
Step Mill burns more per minute than Jumping Jack — MET 10 vs 9. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Jumping Jack and Step Mill and pick the one that fits your Cardio workout.
Jumping Jack vs Step Mill: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Step Mill more often — 16,351 sessions compared to 275 for Jumping Jack.
What most people do isn't always what fits you. Jumping Jack and Step Mill differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Jumping Jack and Step Mill Differ
| What differs | Jumping Jack | Step Mill |
|---|---|---|
| Muscles worked | quads, hamstrings, calves, chest, and front delts | quads, hamstrings, glutes, and calves |
| Equipment | bodyweight only | a machine |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 275 sessions | 16,351 sessions |
How to Do Jumping Jack
Jumping Jack Muscles Worked: Cardio
Form
- 1. Please stand with your feet together and your arms by your sides.
- 2. Jump while simultaneously spreading your feet wider than shoulder-width apart and raising your arms above your head.
- 3. Jump again while bringing your feet together and lowering your arms to your sides.
Coach's Tips
- Jump with your knees slightly bent and keep tension in your shoulders.
For a full Jumping Jack guide with alternatives and benefits, see the Jumping Jack exercise guide.
How to Do Step Mill
Step Mill Muscles Worked: Cardio
Form
- 1. Place your foot on the stairs and hold onto the handrail.
- 2. Move your feet as if you are climbing the stairs, one foot at a time.
- 3. Proceed with a steady rhythm each time you fully step down.
Coach's Tips
- Step fully and be careful not to strain your knees.
For a full Step Mill guide with alternatives and benefits, see the Step Mill exercise guide.
Frequently Asked Questions
Which is better for Cardio, Jumping Jack or Step Mill?
Planfit users log Step Mill more often — 16,351 sessions against 275 for Jumping Jack. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Jumping Jack and Step Mill work the same muscles?
Not quite. Jumping Jack loads quads, hamstrings, calves, chest, and front delts, and Step Mill loads quads, hamstrings, glutes, and calves.
What equipment do Jumping Jack and Step Mill need?
Jumping Jack needs bodyweight only, and Step Mill needs a machine.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
