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

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Jumping jacks could seem prefer a simple exercise, yet they offer some significant benefits, including raising your cardiovascular system and also toning your muscles.

They’re a plyometric, total-body relocate that can likewise be part of a calisthenics routine. Due to the fact that jumping jacks just require your body weight, they’re likewise a an excellent cardiovascular practice that you can do anywhere and anytime.

In addition to boosting your heart rate and improving muscular strength and also endurance, jumping jacks are additionally a wonderful way come burn calories.

The number of calories melted will differ from person to person. According to MyFitnessPal, jumping jacks have the right to burn about eight calories every minute because that a person weighing 120 pounds and also up to 16 calories every minute for someone weighing 250 pounds.


There are several components that recognize the variety of calories you have the right to burn once doing jumping jacks.

April Whitney, an NASM-certified an individual trainer and nutrition coach, describes that if that calorie burning you’re after, you’ll want to increase the intensity.

You have the right to do this in two ways:

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

Your metabolism additionally plays a duty in how countless calories you have the right to burn act jumping jacks. It’s dependent on numerous factors, including:

Height and also weight. When it concerns metabolism, the larger the person, the much more calories they’ll burn. This is true even at rest. Sex. In general, males burn more calories than females performing the very same exercise at the very same intensity since they usually have actually less body fat and more muscle. Age. The aging process changes a the majority of things about your health, consisting of the number of calories you burn. This slowdown is caused by boost in human body fat and also a diminish in muscle mass.

To identify the variety of calories you have the right to burn throughout physical activity, practice physiologists, trainers, and also physical therapists often use metabolic equivalents (METs) because that accuracy.

One MET is the power it takes to sit quietly. While at rest, you deserve to expect come burn about one calorie for every 2.2 pounds of weight per hour.

Moderate task usually comes in around 3 to 6 METs, while vigorous activities are those that burn much more than 6 METs. Jumping jacks can range between about 8 and also 14 METs, depending on intensity. You can find many MET tables, prefer this one, online.

To identify how countless calories you’ll burn every minute:

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

Your result will it is in the number of calories you burn per minute. Friend can also plug this info into an virtual fitness calculator, favor this one native MyFitnessPal.


Cardiovascular practice is an important component of any type of weight lose program.

You have the right to use METs together a general dominance of ignorance for the number of calories shed per lb for weight loss.

For example, if you weigh 150 pounds and perform 5 minutes of moderate come vigorous strongness level the jumping jacks, you deserve to expect come burn around 47 calories.

According to the mei Clinic, you should burn about 3,500 calories to shed one lb of fat. In general, you have the right to do this by taking in 500 fewer calories every day and also increasing your physical activity.

To burn an extra 500 calories through jumping jacks alone, you’ll must kick up the intensity. Also then, you will do it still must do a great number the jumping jacks.

Instead, think about making jumping jacks part of a bigger routine by:

doing several sets of five minutes end the food of a day

In enhancement to burn calories, jumping jacks can also help to rise your aerobic volume or cardiovascular fitness.

The movement involved in jumping jacks is particularly good for strengthening muscle in your lower body, consisting of your:

calvesquadsgluteship flexorshamstrings

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


The traditional jumping jack is a an excellent calorie burner, but if you desire to include some selection to her workouts, there are several ways you can readjust things approximately make the move more challenging or target different locations of her body.

Higher intensity

To rise the intensity, Whitney recommends adding a resistance band just above the knee or at the ankles, i m sorry activates the glutes. You can also try doing a full-body burpee after ~ every five jumping jacks.

Lower intensity

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

See more: How To Make Wood Planks In Minecraft, Wood Planks

Eric Sampsell, PT, ATC, CMP, Cert. MDT, a physics therapist because that The Centers for progressed Orthopaedics, recommends going through the move slowly with a step rather of a jump.

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

Another alternate is to remove the arm movement from the exercise and focus ~ above the legs, or vice versa, in stimulate to grasp a part 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 mindful of before you add them to your workout routine.

If you have any type of lower human body injuries or you’re vulnerable to chronic pains in your knees or ankles, check with your healthcare provider or physical therapist around best practices.

Make sure to floor softly and stick come a carpeted or padded surface. If you feel pain or uncomfortable while performing jumping jacks, prevent the exercise and talk come an expert about alternatives.

Exercise is an excellent for her body and soul. However too much have the right to have adverse after-effects that may result in overuse injuries, stress, anxiety, or depression.

Some of the warning signs of compulsive practice include:

putting exercise prior to everything elsefeeling emphasize if you mix a workout making use of exercise as a method to purge foodgetting frequent overuse injuries

If you have actually concerns about your relationship with exercise, talk v your doctor or mental wellness professional. Friend can also reach out to the national Eating obstacle Association at 1-800-931-2237.


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Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by Sara Lindberg ~ above June 26, 2019