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

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Jumping jacks can seem favor a simple exercise, but they sell some severe benefits, including boosting your cardiovascular system and also toning your muscles.

They’re a plyometric, total-body relocate that can additionally be component of a calisthenics routine. Due to the fact that jumping jacks just require her body weight, they’re likewise a great cardiovascular practice that you deserve to do anywhere and also anytime.

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

The number of calories melted will differ from human being to person. Follow to MyFitnessPal, jumping jacks deserve to burn about eight calories every minute because that a human weighing 120 pounds and also up come 16 calories per minute because that someone weighing 250 pounds.


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

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

You deserve to do this in 2 ways:

Perform a high number of jumping jacks in ~ a sluggish pace.Perform a low variety of jumping jacks at a fast pace.

Your metabolism additionally plays a function in how many calories you deserve to burn doing jumping jacks. That dependent on several factors, including:

Height and also weight. When it involves metabolism, the bigger the person, the much 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 in ~ the very same intensity since they usually have actually less human body fat and more muscle. Age. The aging process changes a the majority of things about your health, including the variety of calories friend burn. This slowdown is resulted in by an increase in human body fat and also a decrease in muscle mass.

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

One MET is the power it takes come sit quietly. While at rest, you can expect come burn around one calorie because that every 2.2 pounds of weight per hour.

Moderate activity usually come in roughly 3 come 6 METs, if vigorous tasks are those that burn more than 6 METs. Jumping jacks can selection between about 8 and also 14 METs, depending on intensity. You have the right to find countless MET tables, choose this one, online.

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

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

Your an outcome will be the number of calories you burn per minute. You can also plug this details into an online fitness calculator, like this one indigenous MyFitnessPal.


Cardiovascular practice is crucial component of any kind of weight lose program.

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

For example, if you sweet 150 pounds and also perform five minutes the moderate to vigorous soot level the jumping jacks, you have the right to expect come burn approximately 47 calories.

According come the mei Clinic, you have to burn around 3,500 calorie to shed one pound of fat. In general, you can do this by absorbing 500 under calories every day and also increasing your physical activity.

To burn an extra 500 calories v jumping jacks alone, you’ll have to kick increase the intensity. Also then, you will do it still have to do a great number of jumping jacks.

Instead, consider making jumping jacks component of a larger routine by:

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

In enhancement to burning calories, jumping jacks can also assist to increase your aerobic volume or cardiovascular fitness.

The movement connected in jumping jacks is particularly an excellent for strengthening muscle in your reduced body, including your:

calvesquadsgluteship flexorshamstrings

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


The standard jumping jack is a good calorie burner, however if you desire to include some selection to her workouts, there room several methods you can change things up to make the relocate more daunting or target different locations of her body.

Higher intensity

To increase the intensity, Whitney recommends including a resistance tape just above the knee or at the ankles, i m sorry activates the glutes. You have the right to also shot doing a full-body burpee after ~ every 5 jumping jacks.

Lower intensity

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

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

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

Another alternate is to eliminate the arm activity from the exercise and also focus top top the legs, or angry versa, in order to master a component of the exercise prior to trying the full jumping jack.


While jumping jacks are relatively safe for most fitness levels, there are some things to be aware of prior to you include them to your workout routine.

If friend have any lower human body injuries or you’re susceptible to chronic pain in her knees or ankles, inspect with your healthcare provider or physical therapist around best practices.

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

Exercise is an excellent for her body and also soul. But too much can have adverse consequences that may bring about overuse injuries, stress, anxiety, or depression.

Some that the warning indications of compulsive exercise include:

putting exercise prior to everything elsefeeling emphasize if you mix a workout utilizing exercise as a way to purge foodgetting constant overuse injuries

If you have actually concerns around your relationship with exercise, talk with your physician or mental wellness professional. You 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, specialty in fitness — created by Sara Lindberg top top June 26, 2019