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

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You are watching: How many jumping jacks to burn 1 pound


Jumping jacks can seem prefer a straightforward exercise, however they offer some major benefits, including raising your cardiovascular system and toning her muscles.

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

In addition to increasing your love rate and improving muscular strength and also endurance, jumping jacks are additionally a wonderful way come burn calories.

The variety of calories shed will vary from person to person. Follow to MyFitnessPal, jumping jacks deserve to burn around eight calories per minute because that a human being weighing 120 pounds and also up to 16 calories every minute for someone weighing 250 pounds.


There space several factors that recognize the variety of calories you can burn as soon as 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 desire to up the intensity.

You deserve to do this in 2 ways:

Perform a high variety of jumping jacks in ~ a slow pace.Perform a low variety of jumping jacks at a quick pace.

Your metabolism likewise plays a role in how countless calories you deserve to burn doing jumping jacks. It’s dependent on several factors, including:

Height and also weight. When it involves metabolism, the bigger the person, the an ext calories they’ll burn. This is true also at rest. Sex. In general, males burn much more calories than females performing the same exercise at the very same intensity due to the fact that they usually have actually less body fat and more muscle. Age. The aging process changes a the majority of things about your health, including the variety of calories girlfriend burn. This slowdown is brought about by boost in body fat and a decrease in muscle mass.

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

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

Moderate activity usually comes in around 3 come 6 METs, if vigorous activities are those the burn much more than 6 METs. Jumping jacks can variety between around 8 and 14 METs, depending upon intensity. You deserve to find numerous MET tables, choose this one, online.

To recognize how countless calories you will do it burn per minute:

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

Your result will it is in the variety of calories girlfriend burn every minute. Girlfriend can likewise plug this info into an virtual fitness calculator, like this one from MyFitnessPal.


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

You deserve to use METs together a general dominance of ignorance for the variety of calories burned per pound for load loss.

For example, if you sweet 150 pounds and perform 5 minutes the moderate come vigorous soot level the jumping jacks, you can expect to burn about 47 calories.

According come the mei Clinic, you have to burn about 3,500 calorie to shed one lb of fat. In general, you have the right to do this by soaking up 500 under calories every day and also increasing her physical activity.

To burn one extra 500 calories v jumping jacks alone, you’ll must kick up the intensity. Also then, you will do it still must do a good number the jumping jacks.

Instead, think about making jumping jacks part of a larger routine by:

doing numerous sets of 5 minutes over the food of a day

In enhancement to burn calories, jumping jacks have the right to also assist to increase your aerobic capacity or cardiovascular fitness.

The movement involved in jumping jacks is particularly an excellent for strengthening muscle in your reduced body, consisting of your:

calvesquadsgluteship flexorshamstrings

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


The typical jumping jack is a great calorie burner, yet if you desire to include some variety to her workouts, there room several methods you can change things approximately make the move more difficult or target different areas of your body.

Higher intensity

To boost the intensity, Whitney recommends adding a resistance tape just above the knee or in ~ the ankles, i beg your pardon activates the glutes. You have the right to also try doing a full-body burpee after ~ every five jumping jacks.

Lower intensity

If friend aren’t rather ready because that a full 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 with the move progressively with a step instead of a jump.

“This have the right to be advantageous in enabling the tendons and also joints come acclimate to these brand-new moves and also prepare it for a higher-level variation later,” that explained.

Another alternate is to remove the arm motion from the exercise and focus top top the legs, or angry versa, in stimulate to understand a component of the exercise prior to trying the full jumping jack.


While jumping jacks are reasonably safe for most fitness levels, there are some points to be mindful of prior to you include them to your workout routine.

If you have any kind of lower body injuries or you’re at risk to chronic pain in your knees or ankles, inspect with your medical care provider or physics therapist about best practices.

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

Exercise is an excellent for her body and soul. However too much can have adverse consequences that may result in overuse injuries, stress, anxiety, or depression.

Some of the warning signs of compulsive exercise include:

putting exercise prior to everything elsefeeling stressed if friend mix a workout utilizing exercise as a method to purge foodgetting frequent overuse injuries

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


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Medically the evaluation by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS - (specialty in fitness) — written by Sara Lindberg top top June 26, 2019