a jacobs ladder in a gym

Jacobs Ladder Workout Cardio Circuit Guide

Posted by Chris Manus on

Are you looking to take your workout routine to the next level? If so, then look no further than the Jacobs Ladder Workout Cardio Circuit. This type of circuit combines a mix of high intensity cardio and strength-building exercises that result in a powerful full-body routine. Not only will it help you feel strong and energized after every session, but you'll also be burning calories in no time! In this blog post, we'll guide you through setting up an at-home Jacobs Ladder Workout Cardio Circuit, how to execute each exercise correctly, and tips on how to tailor your workout according to personal fitness goals.

What is Jacobs Ladder?

The Jacobs Ladder is a cardio machine that mimics the motion of ascending a ladder. It has two long bars with ladder-like rungs that continuously spin. Climbing the ladder is accomplished by holding the rungs and moving their feet in a climbing motion. The user's weight powers the machine, and the resistance rises as the user climbs faster. Steve Nichols, a former Navy SEAL, created the Jacobs Ladder to increase his personal physical fitness. He designed the machine to deliver a full-body workout that would challenge even the most fit people. The equipment has since been employed by athletes, military personnel, and fitness enthusiasts around the world.

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The Benefits of Jacobs Ladder

Jacobs Ladder provides numerous advantages to individuals who utilize it on a regular basis. Among the advantages are: 

  • Full-body workout: Jacobs Ladder stimulates all major muscle groups in the body, offering a full-body workout that burns calories and increases strength.
  • Low-impact: Unlike treadmill running or jogging outside, Jacobs Ladder is low-impact, making it gentler on the joints and lowering the risk of injury.
  • High-intensity: Jacobs Ladder is a high-intensity workout that gets the heart pounding and the calories burning quickly. It is an excellent way to boost cardiovascular health and endurance.
  • Variety: The Jacobs Ladder allows for a wide range of workouts, which keeps the workout interesting and challenging.
  • Time-efficient: Jacobs Ladder workouts may be completed in a short amount of time, making them ideal for busy people looking for a quick workout.

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Jacobs Ladder Cardio Circuit Guide


man training with a jacobs ladder

Jacobs Ladder workouts can be done in a variety of ways, but the cardio circuit is one of the most effective. This circuit consists of various exercises that are performed in a certain order to maximize the workout's benefits. You might attempt this Jacobs Ladder cardio circuit guide:


Before starting any workout, it's necessary to warm up to prevent injury and get your body ready for the workout ahead. Begin by slowly and steadily climbing Jacobs Ladder for 5-10 minutes to get your heart rate up and your muscles heated.

1st Circuit

  • Climb at a moderate pace for 1 minute.
  • Do ten push-ups.
  • Climb at a moderate pace for 1 minute.
  • Do 10 burpees.
  • Climb at a moderate pace for 1 minute.
  • Take a 30-second break.
  • Circuit 1 should be repeated three times.

2nd Circuit

  • Climb for one minute at a quick speed.
  • Do ten squats.
  • Climb for one minute at a quick speed.
  • Do ten mountain climbers.
  • Climb for one minute at a quick speed.
  • Take a 30-second break.
  • Circuit 2 should be repeated three times.

Cool Down

After finishing the circuits, it is critical to cool down to reduce your heart rate and avoid injury. To cool down and stretch your muscles, slowly climb Jacobs Ladder at a moderate speed for 5-10 minutes.

Tips for a Successful Jacobs Ladder Workout


 two people training on a jacobs ladder
  • Begin slowly: If you're new to Jacobs Ladder, begin slowly and gradually increase the intensity as you grow more familiar with the equipment.
  • Employ good form: It is critical to use proper form when climbing to avoid injury and maximize performance. Maintain a straight back and use your core muscles. Use your arms to assist you in climbing the ladder, but avoid swinging or pulling too forcefully. Avoid bouncing or jerking motions by keeping your feet flat on the rungs.
  • Change up your routine: To avoid monotony and to test your body, vary your Jacobs Ladder workouts by climbing with one arm or alternating between rapid and slow periods. Jacobs Ladder can also be used with other forms of exercise, such as jogging or cycling, to produce a full-body workout.
  • Establish attainable goals: Having attainable goals is essential for staying motivated and tracking your progress. Begin with a reasonable objective, such as climbing for 10 minutes without stopping, and gradually increase the length and intensity of your exercises as you progress. Celebrate your victories along the way to keep yourself motivated and devoted to your fitness goals.
  • Keep hydrated: As with any workout, being hydrated is essential when utilizing Jacobs Ladder. To avoid dehydration and preserve peak performance, drink lots of water before, during, and after your workout.
  • Add strength training: While the Jacobs Ladder is primarily a cardio machine, you can incorporate strength training into your regimen by adding weights or resistance bands. Jacobs Ladder can also be used as part of a circuit training program, alternating between Jacobs Ladder and strength exercises like lunges or push-ups.
  • Rest and recovery: Just as crucial as the workout itself is giving your body time to relax and recuperate. Give your body at least one day per week to recuperate, and take pauses as needed throughout Jacobs Ladder sessions. Stretching after an exercise can also aid in the prevention of pain and injury.

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Exercising with a Jacobs Ladder Machine

The Jacobs Ladder is a high-quality cardio machine that may help you reach your fitness goals while also providing a fun and challenging workout. You may enhance your cardiovascular health, burn calories, and increase your overall fitness level by including Jacobs Ladder into your workout regimen and following the suggestions provided above. So, the next time you're at the gym, don't be scared by the Jacobs Ladder - try it out and see for yourself! Additionally, if you’re looking for extra energy during your fitness process, consider visiting HUMBLEROOTS to see how our gummies can help with energy, sleep, & stress support! If you've read this far, then you are ready to get started! So go for it. Take the first step and begin your journey towards good health today.

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