5 min read
When it comes to scheduling exercise, most people fall into one of two camps: the post-work gym wind-down or “early bird catches the worm” mentality. If you’re more of an early riser, you may have noticed that the latest “wake-up workout” trend making the rounds on TikTok is taking the concept of a.m. workouts to the next level.
The “50 Jumps” morning workout is simple: You get out of bed, and as soon as your feet hit the floor you jump (it’s more of a hop, if you’re getting technical) up and down 50 times in quick succession. That’s it.
Now I know morning workouts have been known to improve sleep, as well as increase lean muscle mass, so I was curious to learn more—and try it out for myself, too.
The benefits of jumping
Jumping is an effective, high-intensity cardio modality that is included in dynamic movement such as sports (think basketball or volleyball) but also through recreational exercise like jumping rope. Jumping rope, specifically, boosts your heart rate, burns calories, improves balance and coordination, and strengthens bone density, which decreases with age, according tothe Cleveland Clinic. Beginner exercisers may reap noticeable benefits with a jump training routine as a recent study found that non-exercisers who took up the habit saw improvements in their aerobic fitness and power (your ability to generate force). Another researchreview previously found that jumping workouts can boost muscular strength, bone density, posture, and body composition among older adults.
As for whether these perks translate to the specific protocol of the “50 Jumps” method, experts suggest cautious optimism. “I’m all for people adding activity into their day, however they can fit it in, although the hype here is probably a bit more than the data supports,” says Rachele M. Pojednic, Ph.D., Ed.M., FASCM, director of education at Stanford University Lifestyle Medicine in Palo Alto, CA. That said, “50 Jumps is probably fine for a fit, habitually active adult with no cardiovascular or orthopedic concerns, and may be especially well-suited for women seeking fat loss or cardiovascular protection.”
What happened when I tried it
I performed 50 jumps for three consecutive mornings. First, I did some basic, gentle exercises in bed to warm up, including 10 reps each of reverse crunches, hamstring stretches, heel slides, and bridges.
Once I felt like my body and brain were more awake and alert, I stood up in the center of my bedroom in front of my full-length mirror, so I could keep an eye on my jumping form and posture. I completed my jumps as what I’d call a moderately high hop, allowing my arms to naturally swing at my sides. It didn’t take long to reach my goal of 50 jumps, so, before I knew it, my workout was done.
While the routine was “easy” in the sense that it felt physically achievable, it was a bit of a shock to my system—even with the warm-up. The rapid movement felt a bit harsh on my knees first thing in the morning and jostled my empty stomach.
That said, once I completed all 50 jumps, I did feel a small boost of energy and felt prepared to take on the rest of my day—including my usual 45-minute neighborhood walk. I changed into my activewear and headed out the door, using the 50 Jumps routine as sort of a warm-up to my longer cardio workout.
The next two mornings were a repeat of the first.
After three days of committing to doing 50 jumps every morning, I can confidently report that it’s an easy-enough ritual to add to your morning routine, but all that bouncing first thing in the morning might not work for everyone. Personally, I plan to utilize jump training as a way to dynamically warm up before my other workouts.
How to safely and effectively try itKeep the intensity down. You don’t want to go too hard, too fast, says Eve Overland, a personal trainer and online coach in Atlanta, GA. “If you’re simply bouncing up and down lightly, I believe this trend is generally safe,” says Overland. “However, high-intensity plyometric movements, like repeated explosive jumping, can place stress on the joints and tendons. Doing them immediately after waking, without preparation, increases injury risk. I wouldn’t recommend rolling out of bed and doing 50 high box jumps, for example. Save that for later in the day, when reaction time and power performance are higher.”Consider adding a brief warm-up. While the 50 Jumps method doesn’t account for a warm-up—don’t be afraid to take a beat before jumping (literally) right in. “Some folks may benefit from a brief dynamic warm-up before hopping straight from bed to [doing] 50 jumps,” says Rachelle A. Reed, Ph.D., M.S., ACSM-EP, an American College of Sports Medicine-certified exercise physiologist. “From both a physiological and injury-risk standpoint, your joints, connective tissue, and neuromuscular system benefit from a gradual ramp-up. Even one to two minutes of “good mornings” (a slow unweighted hip hinge) and some standing hip openers could be helpful.”Try doing it later in the day. While the original method suggests checking all 50 jumps off your to-do list first thing in the morning, you may actually get more out of the routine if you wait a bit. “Your reaction time and overall output may be reduced first thing in the morning,” says Overland. “Because of this, you may notice your performance isn’t as strong as it would be later in the day, particularly if your workouts include strength and power movements.”Who should avoid the 50 Jumps method
There are a few populations who should skip this exercise trend, according to Pojednic, including:
Those with cardiovascular conditions or hypertension, as blood pressure spikes while jumpingOlder adults with joint stiffness and reduced neuromuscular response who may be prone to fallsAnyone who had a poor night’s sleep, which can affect reaction time and coordination, and therefore raise the risk of injuryThose with orthopedic issues (such as in the knees, hips, ankles, or back), as joint lubrication and tissue pliability are lower right after waking upPregnant individuals—seek guidance from your obstetrician
For complete reassurance, consult your health care provider before starting any new exercise routine.