Jump Your Way to Fitness: How Many Calories Can You Burn Doing Jumping Jacks?

Jumping jacks are a form of cardiovascular exercise that can help burn calories and increase heart rate. The number of calories burned doing jumping jacks depends on several factors, including body weight, intensity, and duration of the exercise. On average, a person who weighs 150 pounds can burn approximately 100-200 calories in 10 minutes of doing jumping jacks. 

However, this number can vary significantly based on individual factors and should be used as a rough estimate only. To get a more accurate calculation of the number of calories burned doing jumping jacks, it is recommended to use a fitness tracker or consult a certified fitness professional

many calories burned doing jumping jacks

What Are Jumping Jacks?

Jumping jacks are an effective kind of total-body exercise that can be performed virtually anyplace.

Plyometrics, often known as jump training, is something that this activity is a component of.

Plyometrics is a form of exercise that combines aerobic activity with resistance training.

Your heart, lungs, and muscles will all get a workout from this particular form of physical activity.

To be more specific, jumping jacks strengthen your:

  • Glutes
  • Quadriceps
  •  Hip flexors

Your stomach and shoulder muscles will also be engaged while you perform jumping jacks.

Continue reading to find out more about the advantages of jumping jacks and the steps you need to take to include them in your workout program.

Target Muscles By Doing Jumping Jacks

Jumping jacks are a full-body exercise that targets multiple muscle groups, including:

  1. Cardiovascular system: Jumping jacks are an excellent aerobic exercise that elevates the heart rate and strengthens the cardiovascular system.
  2. Legs: Jumping jacks work the quadriceps, hamstrings, calves, and glutes. The jumping motion also improves explosive power and agility.
  3. Core: The core muscles, including the abs, obliques, and lower back, are activated to maintain balance and stability during the jumping motion.
  4. Arms and shoulders: The shoulder muscles and upper arms (biceps and triceps) are engaged as the arms are lifted overhead and back down.
  5. Back: The jumping jack motion also works the muscles of the upper and lower back, including the lats and erector spinae.

Overall, jumping jacks are a great exercise for improving cardiovascular fitness, building lower body strength, and working multiple muscle groups simultaneously.

What Are The Advantages Of Doing So?

Jumping jacks are a form of cardiovascular exercise that involve jumping while simultaneously spreading your legs and raising your arms overhead. The benefits of jumping jack exercises include:

  1. Jumping jacks are an excellent cardiovascular exercise that can help to improve your heart health, increase your lung capacity, and improve circulation throughout your body.
  2. umping jacks can help to burn a significant number of calories, making them an effective exercise for weight loss and weight management.
  3. Jumping jacks require coordination between your upper and lower body, which can help to improve your overall coordination and balance.
  4. Jumping jacks can help to improve your stamina and endurance, as they require you to perform a high-intensity exercise for an extended period of time.
  5. Jumping jacks are a low-impact exercise that can be performed by people of all fitness levels, making them a safe and accessible exercise option.
  6. Jumping jacks, like all forms of exercise, can help to boost your mood by releasing endorphins and reducing stress.

Overall, jumping jacks are a great exercise for improving cardiovascular health, burning calories, improving coordination, and increasing stamina and endurance.

What About The Number Of Calories Burn?

The number of calories burned doing jumping jacks depends on various factors such as your weight, intensity, and duration of exercise.

On average, a person weighing around 150 pounds (68 kg) can burn approximately 100-150 calories by doing jumping jacks for 10 minutes. This number can increase or decrease depending on factors such as the person’s weight, intensity of exercise, and duration of the workout.

It’s important to note that burning calories is just one aspect of exercise, and jumping jacks offer a wide range of benefits beyond calorie burn, such as improving cardiovascular fitness, building strength, and improving balance and coordination.

Are There Any Potential Dangers?

There is an increased risk of damage when performing jumping jacks and other plyometric activities, particularly to the joints of the lower body, such as the knee and the ankle.

As is the case with the vast majority of physical activities, the danger is increased if you do not begin with a fundamental level of strength and conditioning.

If you have problems with your joints, injuries to your muscles, or any other health concerns, you should consult your physician before beginning such a program.

Plyometric activities, such as jumping jacks, are generally safe for most people to perform.

This comprises younger children, adolescents, as well as senior athletes.

Exercises Involving Jumping And Pregnancies

In all three trimesters of pregnancy, the American College of Obstetricians and Gynecologists (ACOG) suggests that pregnant women engage in 20 to 30 minutes per day of activity of moderate intensity.

The (ACOG) says that exercise is beneficial for maintaining physical fitness, keeping a healthy weight, and may even lower the chance of developing gestational diabetes.

The (ACOG) does not directly advise against performing jumping jacks; however, they do recommend “low-impact” aerobics as a safer option to higher-impact activities such as gymnastics.

Have a discussion with your obstetrician about the different kinds of physical activity that are appropriate for each trimester of your pregnancy.

If you had an uncomplicated pregnancy and were doing jumping jacks on a regular basis before you were pregnant, you should discuss the matter with your doctor to receive recommendations on whether or not you should continue the activity.

You should proceed with caution because pregnancy can damage your joints and your equilibrium.

With their doctor’s OK, some pregnant women can continue to engage in strenuous physical activity right up until the moment they give birth.

Throughout the second and third trimesters of pregnancy, it is of utmost importance to check with your doctor before engaging in strenuous physical activity.

The most important thing is to pay attention to your body and make any necessary adjustments based on any pregnancy issues and the suggestions of your doctor.

How To Do Jumping Jacks.

If you’ve never worked out before, it’s in your best interest to run your plans by a medical professional first.

Begin slowly, and make sure that both your repetitions and sets are quite brief at first.

You always have the option to grow as your level of fitness improves.

Basic Jumping Jacks.

  1. To begin, you should get into a standing position with your legs completely straight and your arms by your sides.
  2. Leap up and make sure your feet are further apart than hip-width apart while simultaneously bringing your arms nearly together above your head.
  3. Repeat the jump while bringing your legs closer together and lowering your arms.

You should now return to the position you were in before.

Squat Jack.

Squat Jump for calories burn

You can make adjustments to the standard jumping jack routine in order to make it more challenging.

To perform a squat jack, perform the following exercises:

  1. Start off by performing several basic jumping jacks.
  2. The next step is to get into a squat position by lowering yourself into the position with your legs wider than shoulder-width apart and your toes turned out.
  3. You should pretend that you are performing a standard jumping jack while squatting down by placing your hands behind your head and continuing to leap your feet in and out of the squat.

Rotational Jack

You may also try increasing the difficulty by modifying the exercise by using a rotational jack.

  1. To begin, stand with your feet together and your hands at your chest. This is your starting position.
  2. Your feet should land in a squatting position after you jump up. Your toes should be turned outward, and your feet should be spaced further apart than the breadth of your shoulders.
  3. As you come down into this squatting stance, rotate your upper body by rotating at the waist, and reach your left hand toward the ground. At the same time, raise your right hand in the direction of the ceiling.
  4. You should immediately return to the position you were in before.
  5. To finish off one repeat, perform the same action on the opposite side.

Low Impact Jumping Jacks.

Andrea Metcalf, a celebrity trainer located in Chicago, offers practicing jumping jacks with moderate impact as an alternative that is easier on the body:

  1. To begin, start by stepping out with your right foot and reaching your right arm toward the corner of the room. At the same time, step out with your right arm.
  2. As your right side is in the out position, simultaneously step out with your left foot and reach your left arm out toward the far corner of the room.
  3. You should first bring your right arm and foot into the center, followed by your left arm and foot. This is one instance of the repeating.
  4. Go on with this marching motion, switching sides after each repetition, until you have finished five total repetitions starting with your right foot. That will be done again beginning with the left.

What About repeatitions?

There is no fixed protocol for the number of jumping jack repetitions or sets that should be completed.

It is possible that you should start by performing just a few at a low to moderate level of intensity.

Get up to executing two sets of 10 repetitions or more before moving on.

You might be able to perform as many as 150 to 200 repetitions of jumping jacks and other jumping routines in a single session if you are an experienced athlete or if you are active on a regular basis.

Safety Tips

Jumping jacks are generally a safe exercise, but there are a few safety tips that you should keep in mind to minimize the risk of injury. Here are some safety tips for jumping jacks:

  1. Always warm up before performing jumping jacks to help prevent muscle strains and other injuries. This can include dynamic stretching and light cardio exercises.
  2. Wear shoes with good support and cushioning to help absorb the impact of jumping.
  3. If you are new to jumping jacks or have not exercised in a while, start slowly and gradually increase the intensity and duration of your workouts.
  4. Keep your back straight and your core engaged throughout the exercise to avoid straining your back. Also, make sure that your knees are bent slightly to help absorb the impact of jumping.
  5. Avoid performing jumping jacks on hard surfaces like concrete or asphalt, as this can increase the risk of injury. Instead, perform them on a softer surface like a gym mat or grass.
  6. If you experience pain or discomfort during jumping jacks, stop immediately and rest. If the pain persists, consult a healthcare professional.
  7. Drink plenty of water before, during, and after your workout to help prevent dehydration.

Overall, by following these safety tips, you can perform jumping jacks safely and effectively to achieve your fitness goals.

Can Seniors Do Jumping Jacks

Jumping jacks can be a high-impact exercise and may not be suitable for all seniors, especially those with mobility issues or joint problems. However, with modifications, jumping jacks can be made safer and more accessible for seniors.

Here are some modifications you can make to make jumping jacks more suitable for seniors:

  1. Instead of jumping, seniors can perform a step out motion to the side with one foot while raising their arms overhead. Then, step the foot back in and lower the arms. This is a low-impact version of a jumping jack.
  2. Seniors can hold onto a chair or stable support while performing jumping jacks to improve balance and stability.
  3. Seniors can perform the jumping jack motion at a slower pace to reduce the impact on their joints and prevent injury.
  4. Seniors can reduce the range of motion of their arms and legs to make the exercise more comfortable and accessible.
  5. There are many other exercises that seniors can do to improve cardiovascular fitness, such as walking, swimming, or cycling.

It’s important to consult with a healthcare professional before starting any new exercise routine, especially if you have any medical conditions or concerns about safety. They can help you determine which exercises are suitable for you based on your individual needs and fitness level.


Jumping jacks are a great way to shake up your regular workout routine or perhaps get you motivated to start over with a whole new routine.

No matter what you decide to do, try to engage in it for at least half an hour.

Reliable Source of physical activity of a moderate level on the majority of the week’s days.

You can choose to perform isolated sets of jumping jacks throughout the day on their own, or you can include them as part of a more comprehensive and diverse plyometric exercise.

To prevent injuries from overuse, it is important to give your body a break of at least two to three days in between workout sessions and to switch up the sorts of workouts that you perform.

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