How many calories do jumping jacks burn? Tips for maxing your workout
- 2 Minute Read
Do you know how many calories jumping jacks burn? You might be surprised at how effective this simple, convenient workout can be for burning off those calories!
Key Takeaways
- On average, jumping jacks (a.k.a. side-straddle hops or star jumps) burn 8-10 calories per minute, depending on your body weight and how intensely you work out.
- Most people need to do roughly 500-700 jumping jacks (roughly 10-15 minutes) to burn 100 calories.
- Log your workouts with MyNetDiary to stay on top of your calorie burn and reach your goals faster.
If you've ever wondered how many calories do jumping jacks burn during a workout, you're in for a treat! They're an incredibly convenient, easy way to get your heart pumping and get moving! They're free, require zero equipment, and can get you out of breath and working up a sweat in a heartbeat. The good news is that jumping jacks can burn a serious number of calories and help sculpt your body composition when done consistently and strategically.
Let's break down how many calories jumping jacks burn, plus ways to maximize your burn.
How many calories do jumping jacks burn?
How many calories you torch during any exercise or activity depends on factors like your body weight, age, fitness level, and how hard you push yourself.
We can estimate calories burned using metabolic equivalent of task (MET) values. The formula for calculating calories burned with jumping jacks is:
Calories per minute = MET x body weight (kilograms) x 0.0175
Since they're considered calisthenics, they have a MET value of roughly 8.0. Therefore, someone who weighs 150 pounds (68 kilograms) would burn 9.5 calories per minute.
People who live in bigger bodies tend to burn more calories since moving more body mass requires more energy. And remember, picking up the pace can significantly rev up your calorie burn.
How many jumping jacks does it take to burn 100 calories?
Most individuals would need to crank out 500-700 jumping jacks to burn 100 calories, whew, that'll get your heart rate up! So, if you aim for a moderate pace of 40-50 jumping jacks per minute, you'll spend roughly just 10-15 minutes for that 100-calorie burn.
Just remember, this is just an estimate. How many calories you burn doing jumping jacks may be higher or lower depending on your effort and metabolism. Linking your smartwatch or other fitness device to MyNetDiary is one handy way to track calories burned and energy expended over time.
5 Tips to maximize your calorie burn doing jumping jacks
Want to get the most out of your jumping jacks or star jumps? Here are some fun strategies to really turn up the heat:
- Shift into turbo! Speed is your best bud for boosting calorie burn. Try performing them as fast as you can with good form for 30-45 second intervals, then rest. This interval training style can keep your metabolism and your heart rate up, even after you're done!
- Add some weight. Grab some light dumbbells, wear ankle weights, or use a weighted vest while you jump. Any little added resistance can boost your calorie burn.
- Mix it up! Combine star jumps with other moves to create your own workout. Pair them with bodyweight squats, push-ups, or anything else to create a killer at-home workout circuit.
- Focus on full range! Sloppy jumps won't burn as many calories as full, explosive ones where your arms reach overhead, and your feet spread wide. Give it your all with each rep.
- Track your effort. Log your activity, duration, intensity, and estimated calorie burn, in MyNetDiary. It's the ideal tool to help you see how exercise fits into your overall energy balance.
How to fit jumping jacks into your routine
You don't need a dedicated workout to benefit from these fitness-test classics. Here are some easy ways to add them to your routine.
- Morning Wake-up: Start off your day with 3 sets of 50 before breakfast to "jumpstart" your metabolism and energy.
- Cardio Finisher: Tack 5 minutes of continuous jumping jacks onto the end of a strength training session.
- Movement breaks: Break up your day with an exercise snack of 50 or so jumping jacks every hour during a sedentary workday. You'll be surprised how quickly they add up!
- HIIT intervals: Alternate 45 seconds of fast jumping jacks with 15 seconds of rest, repeated for 10-15 minutes. Get a jolt of energy in no time!
Frequently Asked Questions
Are jumping jacks good for weight loss?
Yes! They can definitely help with weight loss when paired with a balanced, calorie-conscious diet. Like any cardio exercise, they help create a calorie deficit, which is the basis for sustainable weight loss. But that's rarely enough for fat loss; it means changing-up or balancing your eating and nutrition habits as well.
How do I know how many calories I burned with jumping jacks?
Using a fitness tracker or wearable device is a great way to find out how many calories you're burning. If you don’t have one, you can estimate calories burned using your weight and the MET value of 8.0.
How many jumping jacks should I do per day?
That all depends on your goals and fitness level. If you're new to them, try kicking things off with 3 sets of 25-50 jumping jacks and build from there. Practically a pro? You might go for 500 or more during a workout.
How long should I stick with jumping jacks to see results?
Consistency is the key over time spent. Even 10-15 minutes a day can do wonders for your heart health and calorie management when combined with other healthy habits. Most people begin to see good things happening to their fitness within 4-6 weeks of regular cardio.
Exercise->Aerobic & Cardio
Jul 13, 2026
