Medically the evaluation by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — composed by Sara Lindberg on June 26, 2019

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Jumping jacks might seem like a straightforward exercise, yet they sell some serious benefits, including an enhancing your cardiovascular system and toning her muscles.

They’re a plyometric, total-body relocate that can additionally be part of a calisthenics routine. Since jumping jacks just require her body weight, they’re also a good cardiovascular exercise that you have the right to do anywhere and anytime.

In addition to raising your love rate and improving muscular strength and also endurance, jumping jacks are likewise a great way to burn calories.

The variety of calories burned will vary from human to person. Follow to MyFitnessPal, jumping jacks have the right to burn around eight calories every minute because that a human weighing 120 pounds and up come 16 calories per minute for someone weighing 250 pounds.


There space several factors that identify the variety of calories you deserve to burn when doing jumping jacks.

April Whitney, one NASM-certified personal trainer and nutrition coach, defines that if the calorie burning you’re after, you’ll desire to up the intensity.

You can do this in two ways:

Perform a high number of jumping jacks in ~ a slow-moving pace.Perform a low variety of jumping jacks in ~ a rapid pace.

Your metabolism additionally plays a role in how many calories you deserve to burn act jumping jacks. That dependent on numerous factors, including:

Height and weight. When it comes to metabolism, the bigger the person, the more calories they’ll burn. This is true even at rest. Sex. In general, males burn an ext calories 보다 females performing the very same exercise at the exact same intensity since they usually have actually less human body fat and more muscle. Age. The aging procedure changes a many things about your health, consisting of the variety of calories girlfriend burn. This slowdown is brought about by rise in body fat and a decrease in muscle mass.

To determine the number of calories you can burn throughout physical activity, exercise physiologists, trainers, and also physical therapists regularly use metabolic equivalents (METs) for accuracy.

One MET is the power it takes to sit quietly. While at rest, you deserve to expect to burn roughly one calorie because that every 2.2 pounds of load per hour.

Moderate task usually comes in roughly 3 to 6 METs, when vigorous activities are those that burn more than 6 METs. Jumping jacks can variety between about 8 and 14 METs, depending upon intensity. You deserve to find numerous MET tables, choose this one, online.

To recognize how many calories you will do it burn every minute:

Multiply the MTEs the an practice by 3.5.Take that number and multiply it by your weight in kilograms.Divide that number by 200.

Your an outcome will be the variety of calories girlfriend burn per minute. You can also plug this details into an digital fitness calculator, prefer this one from MyFitnessPal.


Cardiovascular exercise is an important component of any kind of weight lose program.

You have the right to use METs as a general dominion of thumb for the variety of calories melted per pound for load loss.

For example, if you sweet 150 pounds and also perform 5 minutes the moderate come vigorous intensity level of jumping jacks, you deserve to expect to burn roughly 47 calories.

According come the mei Clinic, you should burn about 3,500 calorie to shed one pound of fat. In general, you deserve to do this by soaking up 500 under calories every day and also increasing her physical activity.

To burn one extra 500 calories v jumping jacks alone, you’ll have to kick increase the intensity. Also then, you’ll still need to do a good number of jumping jacks.

Instead, take into consideration making jumping jacks part of a larger routine by:

doing numerous sets of 5 minutes over the course of a day

In enhancement to burn calories, jumping jacks can also aid to boost your aerobic capacity or cardiovascular fitness.

The movement involved in jumping jacks is particularly great for strengthening muscles in your reduced body, including your:

calvesquadsgluteship flexorshamstrings

Your upper body, consisting of your back, shoulders, and core, will likewise benefit.


The standard jumping jack is a great calorie burner, however if you desire to add some selection to your workouts, there space several ways you can readjust things approximately make the relocate more complicated or target different locations of your body.

Higher intensity

To boost the intensity, Whitney recommends adding a resistance tape just over the knees or in ~ the ankles, which activates the glutes. You have the right to also shot doing a full-body burpee after ~ every five jumping jacks.

Lower intensity

If girlfriend aren’t quite ready because that a complete jumping jack, shot some lower intensity modifications.

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Eric Sampsell, PT, ATC, CMP, Cert. MDT, a physical therapist for The Centers for advanced Orthopaedics, recommends going v the move gradually with a step rather of a jump.

“This deserve to be beneficial in enabling the tendons and also joints to acclimate come these new moves and also prepare it for a higher-level variation later,” that explained.

Another alternative is to eliminate the arm activity from the exercise and focus top top the legs, or evil versa, in order to master a component of the exercise prior to trying the complete jumping jack.


While jumping jacks are reasonably safe for many fitness levels, there are some points to be conscious of prior to you add them to your workout routine.

If you have any type of lower body injuries or you’re at risk to chronic pain in her knees or ankles, examine with your healthcare provider or physical therapist around best practices.

Make certain to floor softly and also stick come a carpeted or padded surface. If you feeling pain or discomfort while performing jumping jacks, avoid the exercise and also talk to an expert about alternatives.

Exercise is great for her body and also soul. Yet too much deserve to have adverse results that may cause overuse injuries, stress, anxiety, or depression.

Some that the warning indicators of compulsive exercise include:

putting exercise prior to everything elsefeeling emphasize if girlfriend mix a workout using exercise together a means to purge foodgetting regular overuse injuries

If you have concerns about your connection with exercise, talk through your doctor or mental health and wellness professional. Friend can additionally reach out to the nationwide Eating obstacle Association in ~ 1-800-931-2237.


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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by Sara Lindberg top top June 26, 2019