TikTok is packed with questionable health trends, but there's a new one swirling around that might actually be worth trying. It involves waking up in the morning and jumping 50 times—that’s it. People swear it does everything from reduce bloat and fatigue to lower your blood pressure, and some say it even makes them feel more joyful.
The concept seems to have started with Kathryn Smith, who is a trainer who helps with surgeries. “I’m a lazy person by nature,” she said in a July 2025 TikTok video, noting that it’s taken “baby steps” for her to be more active. One way she did it? By what she calls “morning jumping.”
@kathhrynsmithh Jumpstart Your Day (Literally) Jumping first thing in the morning boosts: Blood flow + oxygen to your brain Lymphatic drainage (especially in your calves!) Core body temp to shake off grogginess Bone density through gentle impact Energy + mood via endorphin release #MorningRoutine #LymphaticHealth #Jumpstart #CirculationBoost #NaturalEnergy ♬ original sound - kathrynsmith
“When I get out of bed, my feet touch the ground, I jump 50 times,” she said. “What does your brain require first thing in the morning? Oxygen. How do you increase oxygen to your brain? Blood flow. How do you increase your blood flow? Increase your heart rate. Jump up and down.” She also noted that this can be good for lymphatic drainage and bone density. “If you have the ability to jump, you should do it every day,” she said.
Since then, plenty of other people have shared videos of themselves jumping up and down, and they seem pretty happy about it. TikTok poster @tvroomie has been doing this for weeks, and calls the act “life-changing.” She shared in a later post that jumping up and down each day “brings me joy.”
@tvroomie Day 39 of jumpies aka jumping up and down 50 times because we found out it is life changing. Well everyone asks...what's changed? Well I'm happy all day My brain is so much clearer I feel stronger My cardio has improved I'm not stiff and sore during the day I have released some lbs My body has shrunk more than the lbs because my pants are lose, watch has to be tighter, rings looser. The appearance of my cellulite is less (still there but less lumpy) I found a community of incredible people that are here jumping along and seeing the same great results and just having fun doing it! Thank you for the nearly 16k new friends I have. Love you all and thank you for changing my life with me!
Fellow poster @chisaspam_ has been sharing updates on her journey with jumping daily, noting that she’s “actually starting to see a difference in my body.”
@chisasecret_ Okay I am actually starting to see a difference in my body #lymphaticdrainage #fitnessjourney #75hard #weightloss ♬ bomvshell - bomvshell
These are some big claims for something that seems easy to pull off. But doctors and a fitness trainer say morning jumping is a fitness hack worth trying. Here’s why.
How jumping can impact your health
Even though it’s suddenly popular, jumping up and down isn’t a new thing, per se. “This is essentially glorified jump roping,” Eric Ascher, DO, family medicine physician at Northwell’s Lenox Hill Hospital, tells SELF. “But we know that jumping and jumping rope are wonderful means of managing blood pressure, fatigue, and bloating.”
Jumping can raise your heart rate, along with elevate your body temperature and increase blood flow and fluid movement in the body, Steven K. Malin, PhD, a professor in the Department of Kinesiology and Health at Rutgers Robert Wood Johnson Medical School, tells SELF. “The higher body temperature helps along with increased blood and fluid movement to loosen joints, tendons, and muscles for flexibility,” he says. Moving your body can also help with getting your lymphatic system moving, which can help remove waste from your body, Dr. Ascher says.
But there’s nothing special about jumping, per se. "We would consider jumping up and down aerobic activity, just like walking, jogging, and swimming," Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, tells SELF. "It's probably the most similar to jumping jacks, and it's a fairly high-intensity aerobic activity. Just like all aerobic activity, we think it has benefits to improve cardiovascular health.”
All of that said, the specific exercise routine of jumping 50 times hasn’t been studied to do any of these things—experts say it just makes sense. “Doing other activities like walking, stretching, and jumping jacks are likely to give a similar effect,” Malin says. “There is nothing magical about 50 jumps. There is no evidence for this ‘prescription.’ Rather, it provides a simple objective most can attempt to achieve.”
Daily jumping is a solid way to segue back into a fitness routine
The start of a new year is packed with reminders to move more, but getting back into a fitness routine after some time off can be tough. Vowing to take on morning jumping can help you get back into things. “Jumping first thing in the morning is a fantastic, low-barrier way to activate your body,” Dani Singer, CPT, founder of Fit2Go Personal Training, tells SELF.
@brightly.elevated I decided to try something simple: 50 jumps every morning. No timer, no workout plan, just… jump. I was skeptical 50 gentle jumps would make a difference, but… After one week, here’s what I noticed: ✨ Surprisingly, my legs feel rested when I GO to bed, not restless. ✨ I wake up without that tingly “feet still asleep” feeling. ✨ My body actually wants to move in the morning…before I get out of bed. Normally I have no desire to get out of bed. I LOVE sleep and staying in bed. ✨ I feel more awake, lighter, and just… nice… throughout the day. No huge transformation. No magic fix. Just a gentle reminder that small, consistent movement really does change how your body feels!! Maybe it’s not about doing more, it’s about starting the day with life in your body. 🩵 Definitely going to continue for the whole month and see how it goes. Want to join?!? #50jumps #MorningMovement #jumpinthemorning #MobilityMatters #FeelGoodFitness ♬ Telephone - Lady Gaga
Not only that, Singer points out that jumping fires up the fast-twitch muscle fibers in your legs and core. It also requires “explosive coordination” of your arms, legs, and core, working more areas of your body than you realize, according to Singer. Doing this regularly can help you build power, improve your metabolic rate, and set a tone of movement for the day. Meaning, you may be more likely to exercise again later in the day if you start off on an active note like this.
But if it feels like 50 jumps is all you can manage right now, Singer says that’s fine too. “Even 50 jumps can elevate your heart rate, kickstarting calorie burn without needing equipment or much time,” he says.
Movement plays a role in your mood
Jumping when you get out of bed is a “nice way to wake your body up,” Thea Gallagher, PsyD, clinical associate professor at NYU Langone Health and cohost of the Mind in View podcast, tells SELF. But she agrees that jumping can make you feel joyful. “We do that in exuberance and happy times,” she says. “It also probably reminds you of when you were a kid and did a lot of jumping around.” When you jump, it can start a chain reaction in your mind that sparks those happy feelings, she explains.
That activity also stimulates the release of endorphins, or feel-good chemicals in your body that can boost your mood and lower feelings of stress, Dr. Ascher says. (For what it’s worth, research suggests that jumping rope—which is really similar to jumping—can reduce anxiety and even help with focus.)
@onemilemom How to wake up the second you get out of bed…just start jumping! I jumped 50 times in my bathroom and yes I still look and sound tired, but I’m feeling pretty good 🤩 #howtowakeup #tipstowakeupearly #howtowakeupearlyinthemorning #wakingup #earlymorning ♬ original sound - One Mile Mom | WFHM x 2 🩷💜
But Dr. Ascher stresses that you’d likely get this with any type of activity. “Any type of exercise is excellent for stimulating endorphin release,” he says. Singer agrees. “Many clients report feeling more awake and productive after morning exercise than with coffee alone,” he says.
Tips to make ‘morning jumping’ work for you
Jumping up and down in the morning is “not a magic bullet,” Albert Matheny, RD, CSCS, cofounder of SoHo Strength Lab, tells SELF. But he’s also in favor of trying this if it sounds interesting to you. “Exercise and activity doesn’t have to be, ‘I have to go to the gym for 40 minutes,’” he says. “If you add these little things up in the day, it helps.”
Dr. Ascher suggests trying this in the morning as a way to get your blood pumping and to feel more alert, or as a warm-up for your workout routine. You can even stack this into your morning routine, like planning to jump right after you brush your teeth or while your coffee is brewing, Singer says. (When you tack it onto an existing routine, you’re more likely to keep doing it, he explains.) But jumping doesn’t have to be limited to the morning. “If you have a break in the day, do it,” he says.
@tingmystyle My 1-minute morning jump routine has been a total mood-lifter. These simple jump variations wake up the body, open your meridians, and boost blood flow. Do 10 reps per move (4–8 for scissors + circle jumps). Fast music + jumping = instant stress release. Even with arthritis in my right knee, it stayed comfortable (always listen to your body!). And on cold mornings, this tiny burst of energy helps me transition straight into my workout. Better balance, coordination, circulation—and way more morning energy. No dramatic transformation, just a happier, more energized me. Try this quick jumping routine and start your day feeling lighter. My 1-minute morning jump routine has been a total mood-lifter. These simple jump variations wake up the body, open your meridians, and boost blood flow. instant stress release Better balance, coordination, circulation. No dramatic transformation, just a happier, more energized me.#jumping #dailyworkout #morningroutine #genx ♬ original sound - tingmystyle
Just be mindful of your form. “Land softly with bent knees to protect joints; imagine catching yourself like a feather,” Singer says. “Do it barefoot or in socks for a better grounded feel, and breathe rhythmically—exhale on the jump.” Fifty jumps is a solid amount of movement and requires some endurance. That’s why Singer suggests that you “aim for consistency over intensity.”
If you’ve got your 50 jumps routine on lock and want to push yourself a little more, Singer suggests tacking on a few extra moves. “Add high knees or butt kicks for 20–30 seconds per set to hit hip flexors and engage more muscle,” he says. “Introduce jump squats or tuck jumps for power, focusing on explosive up, controlled down.” You can even grab a light weighted vest to make things harder or do variations like box jumps to keep yourself from getting bored and target different muscles, Singer says. “Track progress by time or height,” he says. “Small wins build momentum.”
@sarapuhto Week 1 update of jumping 50 times every morning for 30 days to see if it helps with lymphatic drainage, better skin, more motivation, increased energy, or making it easier to wake up #30daychallenge #50jumps #50jumps #fyp #challenge ♬ Old Film - Kairo Vibe
If you have joint problems or if jumping is hard for you, Matheny suggests doing little jumps or just bending at the knees or hips without leaving the ground. (If you have pain while doing this, though, Dr. Ascher says it’s important to stop and contact your healthcare professional to learn more about why this is uncomfortable for you.)
Overall, Dr. Ascher says there’s no reason not to try this—but it’s also important to have realistic expectations in mind. “Jumping up and down 50 times is not the end-all, be-all of exercise,” he says. “But it’s not a bad warm-up or way to wake up.”
Originally published on SELF.
