Jumping Jacks Calories Burned Calculator
Calculate calories burned during your jumping jacks workout based on your weight, intensity, and repetitions or duration.
How Many Calories Do Jumping Jacks Burn?
Jumping jacks are a fantastic full-body workout for improving cardiovascular fitness and burning calories. Research shows jumping jacks can burn between 200–600 calories per hour, depending on intensity and personal factors.
Health Benefits of Jumping Jacks
Cardiovascular Health
- Improves heart health
- Increases endurance
- Boosts circulation
- Enhances lung capacity
Calorie Burning
- Burns calories effectively
- Boosts metabolism
- Reduces body fat
- Improves body composition
Mental Health
- Reduces stress and anxiety
- Improves mood
- Boosts cognitive function
- Enhances sleep quality
Weight Management
- Helps maintain healthy weight
- Increases energy expenditure
- Supports weight loss goals
- Improves metabolic health
Jumping Jacks Calorie Burn Guide
| Duration | Standard (8.0 MET) | High-Intensity (10.0 MET) | Modified (6.0 MET) |
|---|---|---|---|
| 10 minutes | 80-100 calories | 100-125 calories | 60-75 calories |
| 20 minutes | 160-200 calories | 200-250 calories | 120-150 calories |
| 30 minutes | 240-300 calories | 300-375 calories | 180-225 calories |
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Calculate Your Jumping Jacks Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: Energy cost of exercise (6.0-10.0 based on type)
- Your Weight: Heavier individuals burn more calories
- Duration: Length of workout session
- 3.5: Standard metabolic factor
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References
- Khamjing, Chadaporn & Ngukhiew, Aujima & Kasemsah, Abdulchukkri & Konghakote, Supatcha & Yaicharoen, Pongson & Pratanaphon, Sainatee. (2024). Validity and Reliability of a Novel Jumping Jacks Test for Estimating Maximal Oxygen Consumption in Healthy Young Adults. Natural and Life Sciences Communications. 24. 10.12982/NLSC.2025.018.
- Boontha, Natharin & Pirunsan, Ubon & Khamwong, Peanchai & Pratanaphon, Sainatee. (2016). Reliability of heart rate maximizer test using jumping jack in assessing cardiovascular fitness. Journal of Associated Medical Sciences. 49. 10.14456/jams.2016.34.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
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