Medically the review by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — composed by Sara Lindberg on June 26, 2019

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Jumping jacks can seem prefer a an easy exercise, but they market some severe benefits, including boosting your cardiovascular system and also toning her muscles.

They’re a plyometric, total-body relocate that can likewise be part of a calisthenics routine. Due to the fact that jumping jacks only require your body weight, they’re also a great cardiovascular exercise that you have the right to do anywhere and also anytime.

In enhancement to enhancing your love rate and also improving muscular strength and also endurance, jumping jacks are also a terrific way come burn calories.

The number of calories melted will vary from human to person. Follow to MyFitnessPal, jumping jacks have the right to burn around eight calories every minute because that a person weighing 120 pounds and also up to 16 calories per minute because that someone weighing 250 pounds.


There are several components that determine the number of calories you can burn when doing jumping jacks.

April Whitney, one NASM-certified an individual trainer and also nutrition coach, defines that if the calorie burning you’re after, you’ll want to increase the intensity.

You can do this in 2 ways:

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

Your metabolism likewise plays a function in how plenty of calories you deserve to burn doing jumping jacks. It’s dependent on numerous factors, including:

Height and weight. When it comes to metabolism, the larger the person, the much more calories they’ll burn. This is true also at rest. Sex. In general, males burn much more calories than females performing the exact same exercise in ~ the exact same intensity because they usually have actually less body fat and more muscle. Age. The aging procedure changes a the majority of things around your health, consisting of the variety of calories you burn. This slowdown is resulted in by an increase in human body fat and a to decrease in muscle mass.

To recognize the variety of calories you have the right to burn during physical activity, practice physiologists, trainers, and physical therapists frequently use metabolic equivalents (METs) for accuracy.

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

Moderate task usually comes in around 3 to 6 METs, while vigorous activities are those the burn an ext than 6 METs. Jumping jacks can range between about 8 and also 14 METs, depending on intensity. You have the right to find countless MET tables, prefer this one, online.

To identify how many calories you will do it burn per minute:

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

Your an outcome will be the number of calories girlfriend burn every minute. Girlfriend can also plug this information into an online fitness calculator, prefer this one from MyFitnessPal.


Cardiovascular practice is critical component of any kind of weight loss program.

You have the right to use METs as a general preeminence of ignorance for the number of calories burned per pound for weight loss.

For example, if you sweet 150 pounds and also perform 5 minutes of moderate come vigorous intensity level of jumping jacks, you can expect to burn roughly 47 calories.

According to the mei Clinic, you must burn about 3,500 calorie to shed one pound of fat. In general, you can do this by taking in 500 fewer calories every day and also increasing her physical activity.

To burn an extra 500 calories v jumping jacks alone, you’ll must kick increase the intensity. Even then, you’ll still must do a good number that jumping jacks.

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

doing numerous sets of 5 minutes end the course of a day

In enhancement to burning calories, jumping jacks deserve to also assist to increase your aerobic capacity or cardiovascular fitness.

The movement associated in jumping jacks is particularly an excellent for strengthening muscle in your reduced body, including your:

calvesquadsgluteship flexorshamstrings

Your upper body, including your back, shoulders, and also core, will additionally benefit.


The typical jumping jack is a great calorie burner, yet if you desire to add some selection to your workouts, there are several means you can readjust things up to make the move more challenging or target different locations of her body.

Higher intensity

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

Lower intensity

If friend aren’t fairly ready because that a complete jumping jack, try some reduced intensity modifications.

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Eric Sampsell, PT, ATC, CMP, Cert. MDT, a physical therapist for The Centers for progressed Orthopaedics, recommends going with the move gradually with a step instead of a jump.

“This deserve to be beneficial in enabling the tendons and joints come acclimate come these brand-new moves and also prepare it because that a higher-level version later,” he explained.

Another different is to eliminate the arm motion from the exercise and also focus ~ above the legs, or evil versa, in bespeak to grasp a part of the exercise prior to trying the complete jumping jack.


While jumping jacks are reasonably safe for most fitness levels, there room some things to be mindful of before you add them to your workout routine.

If you have any lower body injuries or you’re susceptible to chronic ache in her knees or ankles, examine with your medical care provider or physical therapist around best practices.

Make certain to soil softly and stick come a carpeted or padded surface. If you feeling pain or discomfort while performing jumping jacks, avoid the exercise and also talk to an expert around alternatives.

Exercise is good for her body and also soul. Yet too much have the right to have adverse aftermath that may cause overuse injuries, stress, anxiety, or depression.

Some of the warning indicators of compulsive exercise include:

putting exercise prior to everything elsefeeling emphasize if you mix a workout making use of exercise together a method to purge foodgetting constant overuse injuries

If you have concerns around your connection with exercise, talk with your medical professional or mental health professional. You can additionally reach out to the nationwide Eating obstacle Association in ~ 1-800-931-2237.


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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — written by Sara Lindberg ~ above June 26, 2019