How many jumping jacks to burn 100 calories

Exercise Daily – How many jumping jacks to burn 100 calories? It is dependent on a number of variables, including your weight and how aggressively you do the activity. 

If you weigh 120 pounds and jump for 10 minutes, you’ll burn around 4-6 calories every minute on average. If you weigh 180 pounds and jump for 10 minutes, you will have expended around 8-12 calories each minute.

It all boils down to what is best for your health at any given time. It takes around 50 leaps to burn 100 calories, on average!

Jumping Jacks

An exercise that includes simultaneously raising your knees to chest height and straightening your legs, and then returning to your starting position is known as the jumping jack. According to some estimates, doing 100 jumping jacks in a succession would burn around 70 calories. 

By merely doing 500 jumping jacks, you may burn up to 100 calories. Every minute you put in will get you one step closer to figuring out how many jumping jacks it takes to burn 100 calories.

How many jumping jacks to burn 100 calories

Jumping jacks burn ten calories for every minute that you perform them. Jumping jacks, according to research, may burn up to eight calories per minute for a person weighing around 120 pounds.

However, even if you are looking for an answer to the question of how many jumping jacks to burn 100 calories, it is important to remember that there are a variety of variables that come into play when determining the number of calories that will be burnt.

Also read: How Many Calories Do You Burn Doing Nothing?

Variables to Burn Calories with Jumping Jacks

You may either perform more jumping jacks at a slower pace or perform a lesser number of jumping jacks at a faster pace. With these two variations, your metabolic rate also dictates how many jumping jacks you must do to burn 100 calories.

Height and Weight

Height and weight are two of the characteristics that influence your metabolism, as are your age and gender. 

Body Mass

A person with a large body mass burns more calories than a person with a small body mass.


The quantity of calories that must be burned is also determined by a person’s gender. Even while completing the same amount of leaping movements as women, men burn more calories. The reason behind this is that males have more muscle than fat and vice versa.


The quantity of calories that you burn is determined by your age. 

Amount of fat

The amount of fat in the body increases the amount of time it takes the body to burn calories. Thus, answering how many jumping jacks to burn 100 calories depends on a lot of factors.

Given that jumping jacks are a total-body workout, they not only burn calories but also provide other health advantages.

They help to improve your cardiovascular system, which in turn helps to lower your heart rate. Jumping jacks also help to tone your muscles in ways that you would not have anticipated.

Instructions on how to do jumping jacks

Start slowly and deliberately, and keep your repetitions and sets short to start. As your fitness level increases, you may always increase the amount of time you spend exercising.

Basic jumping jacks

  • Begin by assuming a standing position with your legs straight and arms at your sides
  • Increase your height and spread your feet more apart than hip-width apart, while lifting your arms over your head. Make sure your arms practically touch one another
  • Jump once again, this time pulling your legs together and lowering your arms. You should now be back at your starting position

Squat jack

How many jumping jacks to burn 100 calories

When it comes to increasing the intensity of jumping jacks, there are certain alterations you may make. For the squat jack, do the following movements:

  • Start with a few simple jumping jacks to get your heart rate up
  • Drop into a squat posture, keeping your legs wider than shoulder-width apart with your toes pointed out in front
  • Continue to hop your feet in and out of the squat as if you were doing a simple jumping jack in the squat while placing your hands behind your head

Rotational jack

An additional adjustment you might experiment with to boost intensity is the rotating jack. You can determine according to variables how many jumping jacks to burn 100 calories.

  • Stand with your feet together and your hands clasped together at your chest
  • Jump to your feet and crouch down into a squatting stance. Toes should be turned out and feet should be broader than shoulder-width apart
  • You should twist your upper body at the waist as you fall in this squatting posture, and extend your left hand toward the floor. At the same moment, extend your right hand toward the sky
  • Return to your starting position by jumping
  • Continually repeat the process on the opposite side to finish one iteration

Low-impact jumping jacks

  • Begin by extending your right arm toward the far corner of the room while simultaneously stepping your right foot out 
  • In the out position, with your right side extended, extend your left arm out toward the corner of the room while simultaneously extending your left foot out to the same location
  • Bring your right arm and foot in first, then your left arm and foot to the middle of the room, and repeat. This is the first of many repetitions
  • To continue, alternate sides and repeat until you’ve done 5 repetitions starting with the right. Continue to lead with the left foot

What do you think about repetitions?

There is no predetermined number of repetitions or sets of jumping jacks that should be performed. It’s possible that you’ll want to start with only a few at a low to moderate intensity. Work your way up to two sets of ten or more repetitions each set.

It is possible to do 150 to 200 repetitions of jumping jacks and other jumping routines in one session if you are an experienced athlete or are physically active on a regular basis.

Muscles Workout

When participating in most sports or training activities, the session will usually start with a set of jumping jacks. But how many jumping jacks to burn 100 calories has to be kept in mind.

How many jumping jacks to burn 100 calories

Jumping jacks are an excellent warm-up exercise since they raise the heart rate. When you do jumping jacks, you train a variety of muscles throughout your body. They include the following:

  • Glutes
  • Hamstrings
  • Quads
  • Hip flexors
  • Calves
  • Adductors
  • Abductors.

Jumping jacks begin to engage the muscles in the calves and core as soon as they are performed. They are referred to as the gastrocnemius and soleus muscles in orthopedic terminology. They are responsible for the formation of the calves.

These muscles extend to the back of your lower legs and unite around the knee joint, where they combine. They form the Achilles tendon, which links the heel. These muscles work together to help you plantarflex your ankle. 

When you do jumping jacks, the calf muscles tighten with each leap that you make, causing them to grow stronger. Muscle endurance is built in the core muscles (abdominals, rectus abdominis, transversus abdominis, obliques) and lower back muscles.

As a result of providing the necessary push for jumping, the quadriceps are stronger. The glutes and hamstrings work together to provide resistance around the hip region.

100 Jumping jacks a day

The pursuit of a healthy lifestyle may be challenging, particularly if you’re always on the move throughout the day. One hundred jumping jacks a day is a simple and effective technique to keep active and get your heart pounding.

Putting aside how many jumping jacks to burn 100 calories, you must perform a certain number. Even 10 minutes of exercise each day may make a significant impact on your overall well-being! 

100 jumping jacks a day is a simple and effective technique to preserve health despite leading a hectic lifestyle. Your physical and emotional well-being will improve in 10 minutes flat, compared to the previous hour.

For starters, the moderate-intensity exercise burns around 10-12 calories per minute on average for a healthy adult.

Although it is not quite as strenuous as jogging or bicycling, it is a terrific method to increase your heart rate and enhance your general health.

Calorie Calculator

In order to measure the number of calories you may burn while participating in physical activity, exercise physiologists, personal trainers, and physical therapists often employ metabolic equivalents (METs) to ensure precision in their calculations.

One MET is the amount of energy required to sit quietly. In order to maintain your weight when at rest, you can anticipate burning around one calorie for every 2.2 pounds of body weight each hour.

How many jumping jacks to burn 100 calories

Moderate exercise is defined as anything that burns between 3 and 6 METs. However, intense activity is defined as anything that burns above 6 METs. Jumping jacks may have an energy expenditure of between 8 and 14 METs, depending on their intensity. 

To figure out how many jumping jacks to burn 100 calories, do the following:

  • Multiply the METs of an exercise by 3.5 to get the total number of METs.
  • Multiply that figure by your body weight in kilos to get your total weight.
  • Take that amount and multiply it by 200.

The number of calories you burn every minute will be the outcome of your calculations.


Plyometric activities such as jumping jacks and burpees are connected with an increased risk of injury. This particularly happens to lower-body joints such as the knee and ankle. The danger is more if you don’t begin with a strong foundation of strength and fitness under your belt.

You should consult with your doctor before beginning any exercise program if you have joint problems or muscular injuries.

Jumping jacks and other plyometric workouts are generally considered safe for most individuals. This comprises athletes of all ages, including children, teenagers, and older athletes.

Safety Tips

Despite the fact that you don’t need any special equipment to do jumping jacks, you should nevertheless adhere to some fundamental safety precautions when exercising. Follow these suggestions:


Warm-up and cool-down exercises are recommended. Walking around the block quickly may be a nice place to start. You can start off by determining how many jumping jacks to burn 100 calories exactly.

Even Surface

Jump jacks should be performed on an even surface. Grass, rubber, and other shock-absorbing surfaces are favored over cement or asphalt because they provide better stress absorption.

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Shoes with good support are recommended. Instead of sandals, heeled shoes, or boots, go for athletic sneakers to keep your feet comfortable.

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Wear comfortable stretchable clothing

To perform jumping jacks in the right way, make sure that you wear clothes that are comfortable, stretchable and moisture absorbing to give you the best benefit.

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Learn proper form

Consider having a trainer demonstrate proper form to you to verify that you are doing the motions properly.

The sooner you start, the better

Consider prioritizing the pace of repetitions above the entire duration of the exercise (endurance) in order to prevent overuse injuries throughout your workout.

Pay close attention to your physical state

If you are experiencing discomfort, you should take a break or stop your session entirely.

Frequently Asked Questions

How many calories will 50 jumping jacks burn?

Jumping Jacks will burn around 10 calories for every minute spent performing them. In one minute, the average number of Jumping Jacks performed is 50. This indicates that one Jumping Jack equals 0.2 calories when you do the arithmetic. 

You will burn around 20 calories if you do 100 jumping jacks.

How many jumping jacks burn calories?

Jumping jacks may burn up to 8 calories per minute for a person weighing 120 pounds and up to 16 calories per minute for a person weighing 250 pounds. Thus, you can determine according to your body weight how many jumping jacks to burn 100 calories.

How many jumping jacks should I do a day?

Exercisers who are new to jumping jacks should begin with a daily set of 10 jumping jacks with other exercises. However, those who are more experienced can strive for a daily set of 25 jumping jacks. 

You should include jumping jacks into your daily exercise to tone and tighten your body while also burning calories.

Will jumping jacks slim thighs?

This total-body workout engages a variety of muscle groups throughout your body. When it comes to losing thigh fat, this is an excellent workout. Standing with your feet together and your hands at your sides are the best position. 

Raise your arms over your head while simultaneously hopping your feet out to the edges of the room.

Can you lose weight by only doing jumping jacks?

Jumping jacks, like other bodyweight cardio exercises, burn calories and are most effective for fat reduction. However, they have to be performed as part of a high-intensity interval training session. 

If you want to lose weight, don’t forget to eat healthy, get enough sleep, and keep your stress levels controlled.

Take Away

A variety of exercises, such as jumping jacks, may be used to spice up your present routine. It may push you to begin a new one. Whatever exercise you select, make an effort to do it for at least 30 minutes.

Jumping jacks may be done in spurts throughout the day on their own, or they can be included in a more diverse plyometric regimen. If you are on the calorie-loss journey, determine how many jumping jacks to burn 100 calories exactly!

Minimize overuse injuries by allowing your body two to three days of recovery between sessions and by varying the sorts of exercise you undertake to avoid monotony in your routine.