If you’re looking for an efficient, high-intensity workout, you can’t go wrong with jumping jacks. This classic exercise has been a staple of fitness routines for decades, and with good reason. It’s a great way to get your heart rate up, burn calories, and work several major muscle groups at once. But just how many calories can you expect to burn while doing jumping jacks? The answer isn’t quite as straightforward as you might think. In this article, we’ll explore the factors that can influence the number of calories you burn while doing jumping jacks and provide some ballpark figures to help you set your workout goals.
Factors That Affect Calories Burned
The number of calories you burn during any given workout depends on a number of factors, including:
- Your age and weight
- Your fitness level
- How intensely you’re exercising
- How long your workout lasts
Even small differences in these factors can lead to big differences in the number of calories you burn. For example, a person who weighs more will burn more calories doing the same activity as someone who weighs less, simply because it requires more effort to move their body weight. Similarly, an athlete who is in peak physical condition will burn fewer calories doing the same activity as a sedentary person with a lower fitness level, because their body is more efficient at using energy.
Calories Burned Per Minute
So, how many calories can you expect to burn doing jumping jacks? The answer depends on several factors, but here are some ballpark figures:
| Body Weight | Calories Burned Per Minute (Moderate Intensity) | Calories Burned Per Minute (High Intensity) |
|---|---|---|
| 125 lbs | 8 | 12 |
| 150 lbs | 10 | 15 |
| 175 lbs | 12 | 18 |
| 200 lbs | 14 | 21 |
| 225 lbs | 16 | 24 |
These figures assume that you’re doing jumping jacks at a moderate intensity (meaning you’re not going all-out, but you’re not taking it easy, either) or a high intensity (meaning you’re really pushing yourself to go as fast as you can). If you’re doing jumping jacks at a lower intensity, you’ll burn fewer calories; if you’re doing them at a higher intensity, you’ll burn more.
How Long Should You Do Jumping Jacks?
Once you have an idea of how many calories you can expect to burn per minute doing jumping jacks, the next question is: how long should you do them for? Again, the answer depends on several factors, including your fitness level and your overall workout goals. However, as a general guideline, most fitness experts recommend doing jumping jacks for at least 10 minutes at a time, and working up to 30 minutes or more. This will give your heart rate a chance to get up and stay up, which will help you burn more calories overall.
Benefits of Jumping Jacks
Of course, burning calories is just one of the benefits of doing jumping jacks. This exercise has several other advantages, including:
- Improving cardiovascular fitness
- Strengthening leg, arm, and core muscles
- Boosting overall endurance
- Relieving stress and tension
- Improving coordination and balance
Not to mention, jumping jacks are a low-impact exercise that can be done almost anywhere, making them an ideal choice for people who don’t have access to a gym or exercise equipment.
How to Do Jumping Jacks
If you’re not familiar with how to do jumping jacks, don’t worry – they’re easy to learn! Here’s a step-by-step guide:
- Start standing with your feet together and your arms at your sides.
- Jump up in the air, spreading your feet out to about shoulder-width apart and bringing your arms up over your head.
- On the next jump, reverse the movement, bringing your feet back together and lowering your arms back to your sides.
- Repeat the movement as quickly as you can, while maintaining good form.
To get the most out of your jumping jacks, be sure to engage your core muscles and keep your movements smooth and controlled. It’s also a good idea to wear supportive shoes and to warm up with some light stretching beforehand.
Tips for Making Jumping Jacks More Effective
If you want to make your jumping jacks more challenging (and burn more calories in the process), here are a few tips:
- Increase the intensity: As mentioned above, doing jumping jacks at a high intensity will burn more calories than doing them at a moderate pace. You can also try adding variations to the basic movement, such as jumping jacks with a squat at the bottom or jumping jacks with a cross-country ski motion.
- Use weights: Holding a pair of weights while doing jumping jacks can increase the resistance and make the exercise more challenging for your muscles.
- Add them to a circuit: Incorporating jumping jacks into a full-body circuit routine can help you get more out of your workout in less time.
Conclusion
Jumping jacks are a classic exercise that can help you burn calories, improve your cardiovascular fitness, and strengthen several major muscle groups all at once. While the exact number of calories you burn doing jumping jacks depends on several factors, including your body weight and fitness level, you can expect to burn anywhere from 8 to 24 calories per minute. To get the most out of your jumping jacks, be sure to stay consistent with your workouts, challenge yourself to increase the intensity or add variations, and pair them with other exercises to create a well-rounded routine.
Frequently Asked Questions
How Many Calories Do 100 Jumping Jacks Burn?
The number of calories burned doing 100 jumping jacks depends on several factors, including your body weight and fitness level. However, as a rough estimate, 100 jumping jacks will burn anywhere from 80 to 240 calories.
How Many Jumping Jacks Should I Do a Day?
There’s no one-size-fits-all answer to this question, since the number of jumping jacks you should do each day depends on your overall fitness goals and workout routine. As a general guideline, most fitness experts recommend doing jumping jacks for at least 10 minutes at a time, and working up to 30 minutes or more.
Are Jumping Jacks a Good Cardio Exercise?
Yes, jumping jacks are an excellent cardio exercise that can improve your cardiovascular fitness and help you burn calories. They’re also low-impact and require no special equipment, making them a convenient choice for many people.
How Can I Increase the Intensity of My Jumping Jacks?
You can increase the intensity of your jumping jacks by doing them at a faster pace or adding variations, such as jumping jacks with a squat at the bottom or jumping jacks with a cross-country ski motion. You can also try holding a pair of weights to increase the resistance and make the exercise more challenging for your muscles.
Can I Do Jumping Jacks Every Day?
Yes, it’s generally safe to do jumping jacks every day, as long as you’re not overdoing it and allowing your body time to recover between workouts. However, it’s always a good idea to listen to your body and talk to a healthcare professional before starting any new exercise routine.
References:
Biologydictionary.net. (2021). Calories Burned During Exercise | Biology Dictionary. [online] Available at: https://biologydictionary.net/calories-burned-during-exercise/ [Accessed 13 Jul. 2021].
Mayo Clinic. (2021). Exercise intensity: How to measure it. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887 [Accessed 13 Jul. 2021].
Active.com. (2021). Jumping Jacks: How to Do Them and Their Benefits. [online] Available at: https://www.active.com/fitness/articles/jumping-jacks-how-to-do-and-their-benefits [Accessed 13 Jul. 2021]