Jumping jacks are great exercises because they are simple and offer a wealth of benefits. By doing them regularly, you can tone your muscles and boost your heart health. You can do them anywhere too, since they require only your body weight. The calories burned in jumping jack exercises can be fairly high too, if you do them vigorously or over an extended time.

The Calories Burned in Jumping Jack Exercises Depends on Intensity

The more vigorously you perform jumping jacks, the higher your calorie burn. For example, if you are 120 pounds, intense jumping jacks can burn eight calories per minute and as many as 16 calories if you weigh 250 pounds. If you do them at a more moderate pace in the same timeframe, you decrease the calorie burn.

To increase the calories you burn, you can either do a small number of jumping jacks fast or do a high number at a slower pace. Calculating your metabolic equivalents per minute can help you figure out your calorie burn. Moderate exercises, including slower jumping jacks, can burn 3 to 6 METs in a minute. Meanwhile, vigorous exercises, including intense jumping jacks, can burn 8 to 14 METs.

Estimate the METs of your jacks, and multiply the number by how much you weigh in kilograms. Divide the answer by 200. If you weigh 200 pounds and have a jumping jacks MET of 5, that is about 90.7 kgs weight and gives you a burn rate of 2.2 calories per minute.

Alternatively, you can use an online calculator such as the one by MyFitnessPal to estimate how much you’re burning with vigorous jacks. If you weigh 150 pounds and perform the exercise for 10 minutes, your total calories burned in jumping jack exercises is about 94 calories.

How Many Calories Are Burned in 100 Jumping Jacks?

Some people can perform about 100 jacks in two minutes. Count them as you go so you know how many you do in two minutes. Assuming you do 100 in about two minutes and weigh 150 pounds, you’d burn 19 calories.

• If you weigh 120 pounds: About 15 calories
• If you weigh 175 pounds: About 22 calories
• If you weigh 200 pounds: About 25 calories
• If you weigh 225 pounds: About 28 calories
• If you weigh 250 pounds: About 31 calories

Otherwise, count how long it takes you to do 100 jacks, and use that number instead of two minutes.

General Factors Affecting Calories Burned in a Jumping Jack

The number of calories you burn doing any exercise depends on your weight, the intensity of the exercise, and how long you exercise. If you perform jumping jacks at a moderate pace for one hour and weigh about 155 pounds, you could burn 240 to 300 calories.

It is important to track your progress in ways other than caloric burn. One great way is through ZOZOFIT's 3D body scanning app. The scans show how your body changes over time and can help with your goals, whether they are to lose inches, tone your body, or something else. You can even calculate your body fat percentage so that you are tracking your body composition more closely.

Tracking Progress With Your Calories Burned in Jumping Jack Exercises

Tracking progress when you exercise often helps with motivation and can increase the calories burned in jumping jack exercises. After your workouts, you can track your progress with the ZOZOFIT app. Get access to full 3D body scans in two minutes or less, and analyze changes to your body's shape using our ColorMetric feature, side-by-side scan comparison functionality, and even calculate your body fat percentage over time.

You can try out either our one month or three month subscription plan and you'll even receive a 7-day free trial to get you started today!