Jumping jacks are a classic cardio exercise that can help burn calories and strengthen your muscles. But just how many calories does doing 100 jumping jacks actually burn? Here’s a closer look at the calorie burn from 100 jumping jacks.
Calories burned per jumping jack
The number of calories burned doing jumping jacks depends on a few key factors:
- Your weight – Heavier people burn more calories performing the same exercise than lighter people.
- Intensity – More intense jumping jacks burn more calories than slower, less intense ones.
- Fitness level – People who are more fit and have more muscle mass burn more calories than less fit people.
Research has found that a 155 pound (70 kg) person burns approximately 5-8 calories per minute doing moderate intensity jumping jacks. That equals about 0.08-0.13 calories per jumping jack.
So for a 155 pound person, 100 jumping jacks would burn approximately:
- 8-13 calories if done at a moderate pace
- 10-16 calories if done vigorously
If you weigh more than 155 pounds, you’ll burn more calories. And if you weigh less, you’ll burn slightly fewer.
Calories burned from 100 jumping jacks for different weights
Here are estimates for how many calories are burned doing 100 moderate paced jumping jacks for people at different body weights:
As you can see, a heavier person burns more calories performing jumping jacks than a lighter person.
Factors that influence calories burned
The speed and intensity at which you do jumping jacks can significantly impact the calorie burn. Here are some factors that can increase the number of calories burned doing 100 jumping jacks:
- Faster pace – Quicker jumping jacks burn more calories per minute than slower paced ones.
- Bigger arm and leg motion – Using a wider range of motion and more energetic jumps burns extra calories.
- Jumping higher – Jumping higher off the ground each rep requires more power and energy.
- Landing with soft knees – Bending knees more on landing increases the calories burned.
In contrast, doing jumping jacks at a slower pace, with smaller motions, and less power will burn fewer calories.
Benefits of jumping jacks
Jumping jacks provide these benefits:
- Cardio exercise – Jumping jacks elevate your heart rate, improving cardiovascular fitness.
- Muscle building – They engage multiple muscles, especially in the lower body.
- Burn calories – As shown above, they burn calories, helping with weight loss.
- Convenience – Jumping jacks can be done anywhere without equipment.
- Improve coordination – The movement patterns enhance balance and coordination.
Because of their versatility, jumping jacks are recommended as part of a well-rounded workout routine. Sets of 50-100 reps two to three days a week will provide excellent fitness benefits.
Warm up and cool down
It’s important to warm up before starting any exercise, including jumping jacks. A 5-10 minute dynamic warm up that elevates your heart rate prepares your body.
After exercise, taking 5-10 minutes to cool down and stretch helps prevent injuries and muscle soreness. Light walking and lower body stretches are ideal after jumping jacks.
To get the most out of jumping jacks, use proper form:
- Stand with feet together and arms at sides to start
- Jump up slightly while spreading feet wider than shoulder-width apart
- As you jump, raise arms straight overhead with palms facing inward
- Jump again bringing feet together and lowering arms back to start position
- Repeat continuously in a controlled, fluid motion
- Land softly with bent knees to absorb impact
Maintaining good posture and alignment through the spine and avoiding hyperextending joints will help prevent injury.
To lower the impact of jumping jacks, try these modifications:
- Step side-to-side instead of jumping
- Use smaller arm and leg movements
- Do fewer reps taking breaks as needed
- Place a soft exercise mat on hard surfaces
- Wear supportive footwear
If you have knee issues, joint injuries, or are pregnant, check with your doctor before doing jumping jacks.
Uses for jumping jacks
Here are some great ways to incorporate jumping jacks into your routine:
- Warm up – Do 50-100 reps to get your muscles warm and heart pumping before cardio or strength training.
- Cool down – Do a few sets to bring your heart rate down after workouts.
- Superset – Combine with bodyweight moves like pushups and squats for a challenging circuit.
- HIIT workout – Add jumping jacks to a high intensity interval training session.
- Anytime exercise – Use them for a quick cardio boost when you have limited time.
How many calories should you burn per day?
The number of calories you should aim to burn per day depends on your goals:
- Weight loss – Burn 500-1000 calories more than you consume to lose 1-2 pounds per week.
- Maintain weight – Match your calorie intake to the calories you burn.
- Gain weight – Eat more calories than you burn if your goal is muscle gain.
Use a calorie calculator to estimate your needs for weight loss, gain or maintenance.
Activities like jumping jacks, running, swimming, strength training and sports will all help contribute to your daily calorie expenditure.
Other calisthenics exercises like jumping jacks
Besides jumping jacks, other bodyweight calisthenics exercises that can raise your heart rate and help burn calories include:
- Squat jumps
- Push ups
- Sit ups
- Mountain climbers
- Jumping rope
- High knees
- Butt kickers
Try combining several calisthenics moves together into a circuit routine to get your heart pumping and burn extra calories.
In summary, a 155 pound person will burn around 8-13 calories performing 100 classic jumping jacks. Heavier people burn more calories, while lighter people burn fewer.
Increasing the intensity by going faster, jumping higher, and using bigger motions can increase the calorie burn. Jumping jacks provide an effective cardio and full body workout that can help improve your fitness and burn calories.
Incorporate sets of 50-100 jumping jacks into your warm up, cool down, or interval training routines 2-3 days per week to boost your calorie expenditure and fitness level.