Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Fitness Calculator
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

How Many Calories Do You Burn Doing Jumping Jacks?

You know that jumping jacks burn calories, but did you know all the other benefits that come with them? Read on to find out everything you need to know about jumping jacks.
Scott Leventon

Written by Scott Leventon

Updated by Tom Miller, CSCS

Last Updated onJune 28, 2022

Calories Burned Jumping Jacks

Calories Burned Jumping Jacks

In This Article
  • Calculator
  • How-to Jumping Jacks
  • Benefits
  • MET
  • Variations
  • Bottom Line

Jumping Jacks Calories Burned Calculator

Depending on your weight and exercise intensity, you’ll burn about 10.7 calories for each minute you do jumping jacks, which equates to 642 calories per hour.

Doing the math, if you do 25 jumping jacks in one minute, 1 jumping jack equals about 0.43 calories and doing 100 jumping jacks will allow you to burn about 43 calories.

Weight in Pound
  • Minutes
  • Minutes

Calculating result please wait..

If you would like to use this calculator on your website or blog you can simply embedded this calculator in one click. Use the below "Generate Code" tool to get the embedded code.

Copy the below code and paste it in your web page in HTML format anywhere between <body> start and </body> end tag.


Calories Burned with Home Exercises (Weight: 175lbs)

MET15 mins.30 mins.45 mins.60 mins.
Abs Exercises7146292438583
Burpees8167333500667
Jumping Rope8.8183367550733
Squats5.5115229344458
Jumping Jacks7.7160321481642
Sit-Ups8167333500667
Lunges483167250333
Kettlebells8167333500667
Push-Ups3.879158238317
Rowing4.8100200300400
Bridges363125188250

How to Do Jumping Jacks

The best part about jumping jacks is that they are very easy to do and they don’t require any additional equipment. However, adding equipment and doing jumping jack variations can provide additional muscle-building benefits.

  1. Start by standing up with your legs together, with a slight bend in your knees, and hands resting on your thighs.
  2. Keep your knees bent and open your arms and legs out to the sides. Then your arms will come above the head and your legs expand wider than the shoulders at the same time.
  3. Close your arms and legs back to your sides and return to the start.
  4. You can do as many repetitions as you want, but we suggest doing at least 25 jumping jacks each set to get the most benefits.

Jumping Jacks Exercise

Jumping Jacks Tips

Doing jumping jacks for long periods of time or as part of your regular workout routine can be taxing on your bones and joints. That’s why we recommend doing jumping jacks on a softer surface such as a workout mat to avoid unnecessary stress on your body.

You may also be surprised to find out that jumping jacks are a compound exercise, meaning they work many different muscle groups. When you keep your core engaged doing jumping jacks, it fires up your back and abdominals and helps to build muscle in those areas.

Some additional benefits from performing sit-ups include:

  • Better balance and stability
  • Increased flexibility
  • Athletic performance
  • Improved posture

Benefits of Jumping Jacks

Doing jumping jacks may sound like a breeze, but you need to do them correctly in order to get the full benefits that this exercise provides. Be sure to take time to practice with the correct form before you start incorporating jumping jacks into your regular workout routine.

1. Burning calories

The best benefit of doing jumping jacks is the ability to burn a lot of calories. As we will get into later, jumping jacks require a significant amount of energy to perform and have a very high MET value.

By burning calories and adding in regular strength training, you’ll burn enough calories to lose body fat as long as you remain in a caloric deficit during the day.

2. Great cardio

Jumping jacks are one of the best cardio exercises you can do to improve your heart health since you’re keeping your heart rate up while doing the exercise.

Doing regular cardio is known to improve your health markers like blood pressure and body fat percentage [1], and also improves your overall stamina and endurance.

3. Building muscle

You may think that jumping jacks won’t build a lot of muscle since you don’t need any additional equipment to do the exercise. However, this exercise can be great if you’re looking to put on size and strength without putting as much pressure on your bones and joints.

Since jumping jacks work all the major muscle groups in your legs, you can expect to put on muscle in these areas if you regularly do jumping jacks as part of your workout routine.

By building strength in your legs with jumping jacks, the strength will translate to other exercises and allow you to lift more weight and hit PRs.

How the Calculator Works

Our jumping jacks calculator uses MET values and gives you an approximate number of calories you can expect to burn while doing this activity and other similar exercises. The higher the MET value, the more calories you will burn since you have to expend more energy.

What Are MET Values?

Now that you know how the calculator works, you need to understand exactly what a MET value is and how it works.

MET stands for metabolic equivalent of task, and the values allow us to give you an estimated expenditure of energy for many different activities, like jumping jacks.

A MET value is a ratio between the working metabolic rate and the resting metabolic rate [2], which is the amount of energy that is used in comparison to the duration of time spent doing the activity.

One way to think of MET values is that a MET value of 1 is the equivalent of the amount of energy you expend while at rest, and a MET value of 7 means you are expending 7 times as much energy compared to being at rest.

Most common activities have MET values assigned to them, and you can check out all the other calculators we have on our website. You’ll be surprised to find that activities like painting, hunting, and mowing the lawn have MET values assigned to them!

Formula

The formula that our jumping jacks calculator uses to determine the number of calories burned per minute is (bodyweight in Kg  x  MET   x  3.5) ÷ 200.

Examples

A person weighing 175 pounds will burn approximately 642 calories per hour from doing jumping jacks at a normal pace. This activity has a MET of 7.7, which means that it burns over 7 times as many calories compared to being at rest.

This is what the formula for calculating the calories burned while doing jumping jacks will look like for a 175-pound individual at a MET value of 7.7.

  • Calories burned (per minute) = (body weight in kg x   MET   x   5) ÷ 200
  • Calories burned (per minute) = ( 79.4 x   7   x   3.5 ) ÷ 200
  • Calories burned (per minute) = 7 calories x   60
  • Calories burned (per hour) = 642 calories per hour
Calorie Burning in Sports
Calorie Burning
Target Heart Rate
Target Heart Rate
Daily Calorie Needs
Daily Calorie Needs
Calculate BMI
Calculate BMI
Calorie Burning in Sports
TDEE Calculator
Daily Calorie Needs
Macronutrient
Calorie Deficit Calculator
Calorie Deficit
Calculate BMI
Body Type Quiz

Calories Burned in Jumping Jack

This chart is based on average number of jumping jacks per minute (about 50 jumping jacks per minute).

WeightJumping Jacks
–1020304050100200300
130 lbs23578173350
140 lbs24579183653
150 lbs246810193857
160 lbs246810204061
170 lbs246911224366
180 lbs257911234669
190 lbs2571012244872
200 lbs3581013255176
210 lbs3581113275380
220 lbs3681114285684

Jumping Jack Variations

While doing the basic jumping jack provides you with many of the benefits that we’ve listed, there are several variations that you should try if you want to target other muscle groups in addition to your lower body.

Press jack

If you’re looking to work your shoulders more while doing jumping jacks, the press jack is a great variation that you should try. This jumping jack variation uses added resistance like a medicine ball to make it more challenging.

To perform the press jack, hold a weight or ball in both hands at chest height and stand tall with your feet together. Then jump your feet out to the side, about shoulder-width apart or wider as you press the ball or weight overhead. Then press your arms straight up toward the ceiling and jump your feet back together and bring the weight/ball back down to your chest.

The press jack is a simple variation that can help to put on size on your upper body, which the regular jumping jack doesn’t allow you to do as effectively.

Crossover jacks

The crossover jack is a great way to test your coordination if you are looking for something a little more challenging rather than your standard jumping jack, and doing this jumping jack variation can be helpful to do as a warmup to get your body in motion before doing other exercises.

  1. To do a crossover jack, stand straight with your feet shoulder-width apart and your arms up and extended to the sides.
  2. Jump up and cross your left leg in front of the right, and your left arm on top of the right.
  3. Jump again and return to the starting position.
  4. Repeat, and reverse the position of your arms and legs.

More Calorie Calculators

Try out our other calorie-based calculators below.

  • Calories Burned Pilates
  • Calories Burned Yoga
  • Calories Burned Walking
  • Calories Burned Running
  • Calories Burned Hiking
  • Calories Burned Elliptical
  • Calories Burned Weightlifting
  • Calories Burned Jump rope
  • Calories Burned Playing Badminton
  • Calories Burned Backpacking
  • Calories Burned Chopping Wood
  • Calories Burned From Archery
  • Calorie Deficit Calculator

The Bottom Line

No matter what type of jumping jack variation you choose to do, you’ll get all the benefits we’ve discussed and even more if you decide to add additional resistance to the exercise.

Jumping jacks can also be a great way to burn some extra calories or even to use to warm up for your big lifts like squats and bench press.

Use our jumping jacks calculator to get an idea of how many calories you can expect to burn and check out all the other calculators that we have to offer at Fitness Volt!

References:

  1. Igarashi Y, Nogami Y. Running to Lower Resting Blood Pressure: A Systematic Review and Meta-analysis. Sports Med. 2020 Mar;50(3):531-541. doi: 10.1007/s40279-019-01209-3. PMID: 31677122.
  2. Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555–565. https://doi.org/10.1002/clc.4960130809

Published: 23 May, 2022 | 1:55 AM EDT

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Fitness Calculator Tools
Previous Post

The 21 Best Bodyweight Exercises for Muscle Size and Strength

Next Post

Deep Knee Bends – Muscles Worked, How-To, Benefits, and Alternatives

Scott Leventon

Scott Leventon

Scott is 25 years old and resides in Philadelphia, PA. Scott has a passion for health and fitness and lives an active lifestyle. He enjoys hiking, skiing, traveling, and playing basketball with friends as well as working out at the gym. Scott is a graduate of Rowan University in Glassboro, NJ where he was an Entrepreneurship major, scholarship recipient, and honor society member. Scott is also the founder of Interphase Marketing, LLC where he creates content for health and fitness companies as well as for the financial services industry.

Recommended For You

Reducing Body Fat

Ripped: How to Get Down to 10% Body Fat

There is a massive difference between being lean and being ripped. When you are lean, you usually have a flat...

Reverse Crunch Calculator

How Many Calories Do You Burn With Reverse Crunches?

Calories Burned for Reverse Crunches Reverse crunches may not get as much attention as the traditional crunch, but there are...

Side Planks Calculator

How Many Calories Do You Burn Doing Side Planks?

Calories Burned Calculator for Side Planks Side planks are a great way to burn a lot of calories and tone...

Side Crunch Calculator

How Many Calories Do You Burn Doing Side Crunches?

Calories Burned Calculator for Side Crunches Side crunches are also known as oblique crunches, and they aim to target your...

Calories Burned Fishing Calculator

How Many Calories Do You Burn Fishing?

Calories Burned Fishing Calculator An individual will burn approximately 150 to 550 calories per hour fishing. A person who fish...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Big Ramy Reveals Weight

Big Ramy Reveals Weight of 152-Kg (335-Lb), Says Olympia Prep Going According to Plan

Adam Bishop Withdraws

Adam Bishop Withdraws From The 2022 Giants Live Strongman Classic, Gavin Bilton Steps In

French Contrast Method

French Contrast Method for Strength and Power

Recent Reviews

Best Hmb Supplements

12 Best HMB Supplements You Can Buy in 2022

Best Cacao Nibs

10 Best Cacao Nibs of 2022

Ghost Legend Pre-Workout Review

Ghost Legend Pre-Workout Review

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.