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

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Jumping jacks could seem favor a simple exercise, however they sell some significant benefits, including an enhancing 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 her body weight, they’re additionally a good cardiovascular exercise that you deserve to do anywhere and also anytime.

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

The number of calories burned will differ from human to person. Follow to MyFitnessPal, jumping jacks can burn about eight calories every minute for a person weighing 120 pounds and also up to 16 calories per minute for someone weighing 250 pounds.


There are several factors that identify the variety of calories you deserve to burn as soon as doing jumping jacks.

April Whitney, one NASM-certified personal trainer and nutrition coach, explains that if the 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 in ~ a slow-moving pace.Perform a low variety of jumping jacks at a fast pace.

Your metabolism likewise plays a duty in how many calories you deserve to burn law jumping jacks. The dependent on numerous factors, including:

Height and weight. When it pertains to metabolism, the bigger the person, the more calories they’ll burn. This is true even at rest. Sex. In general, males burn much more calories 보다 females performing the exact same exercise in ~ the very same intensity because they usually have actually less human body fat and more muscle. Age. The aging process changes a many things around your health, consisting of the number of calories friend burn. This slowdown is led to by boost in human body fat and also a to decrease in muscle mass.

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

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

Moderate activity usually come in roughly 3 to 6 METs, if vigorous tasks are those the burn much more than 6 METs. Jumping jacks can variety between about 8 and also 14 METs, relying on intensity. You have the right to find plenty of MET tables, like this one, online.

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

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

Your result will be the variety of calories you burn per minute. Friend can likewise plug this details into an online fitness calculator, prefer this one indigenous MyFitnessPal.


Cardiovascular exercise is an essential component of any type of weight ns program.

You can use METs as a general dominance of thumb for the number of calories burned per lb for load loss.

For example, if you sweet 150 pounds and perform 5 minutes the moderate to vigorous strongness level the jumping jacks, you have the right to expect to burn around 47 calories.

According come the mayo Clinic, you must burn around 3,500 calories to shed one lb of fat. In general, you deserve to do this by absorbing 500 fewer calories every day and also increasing her physical activity.

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

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

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

In addition to burning calories, jumping jacks have the right to also aid to increase your aerobic capacity or cardiovascular fitness.

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

calvesquadsgluteship flexorshamstrings

Your top body, including your back, shoulders, and also core, will also benefit.


The traditional jumping jack is a an excellent calorie burner, however if you desire to add some variety to her workouts, there space several methods you can readjust things as much as make the move more challenging or target different areas of your body.

Higher intensity

To boost the intensity, Whitney recommends adding a resistance band just above the knees or at the ankles, i m sorry activates the glutes. You can also shot doing a full-body burpee after ~ every 5 jumping jacks.

Lower intensity

If you aren’t quite ready for a complete jumping jack, shot some reduced intensity modifications.

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

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

Another different is to remove the arm activity from the exercise and focus ~ above the legs, or evil versa, in stimulate to understand a component of the exercise before trying the full jumping jack.


While jumping jacks are reasonably safe for many fitness levels, there are some points to be conscious of before you include them to her workout routine.

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

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

Exercise is good for her body and also soul. Yet too much deserve to have adverse after-effects that may result in overuse injuries, stress, anxiety, or depression.

Some the the warning signs of compulsive exercise include:

putting exercise before everything elsefeeling emphasize if girlfriend mix a workout making use of exercise together a way to purge foodgetting frequent overuse injuries

If you have concerns about your partnership with exercise, talk with your medical professional or mental health professional. Friend can also reach out to the national Eating disorders Association at 1-800-931-2237.


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