Weight Loss
how many jumping jacks to burn 100 calories

How Many Jumping Jacks To Burn 100 Calories?

Knowing how many jumping jacks to burn 100 calories is the ultimate answer to getting rid of the excess weight or the loose flaps of flesh around your waist.

Jumping jacks are also referred to as star jumps. The US military calls them side-straddle.

A jumping jack is performed while standing, the arms and legs pointing outwards.

You jump with the legs spread wide apart, and the hands move over the head while clapping repeatedly. With each jump, the feet come together while the hands clap over your head.

Health fitness experts dispel the notion that you acquire no serious benefits from jumping jacks because they seem basic.

However, jumping jacks are effective in the burning of calories. This is where the question of how many jumping jacks to burn 100 calories constantly lingers in your mind.


How Many Jumping Jacks To Burn 100 Calories?

You can burn 100 calories by simply doing 500 jumping jacks. For every minute you engage, you edge closer to answering how many jumping jacks to burn 100 calories.

Every minute you do a jumping jack, you burn 10 calories. Other studies show that jumping jacks can burn eight calories per minute for a person with a weight of around 120 pounds.

However, even you look for an answer on how many jumping jacks burn 100 calories, it is worth noting that several factors come to play in deciding the number of calories to be burned.

According to the NASM certified trainer and nutrition coach April Whitney, the intensity level when doing jumping jacks makes a lot of difference.

She explains that a higher intensity when performing jumping jacks is likely to burn more calories.

To achieve this, you can do more jumping jacks and a slower speed or do a smaller number of jumping jacks but at greater speeds.

With these two variants, your metabolism rate also determines how many jumping jacks to burn 100 calories.

Your metabolism is dependent on a few factors, among them, your height and weight. A person with a huge body mass burns more calories.

A person’s sex also determines the number of calories to be burnt.  Men burn more calories than women while performing the same number of jumping.

This is because men have more muscles than fat while women have more fat than muscles.

Age determines the number of calories that you burn. More fat in the body makes increases the time the body takes to burn calories.

Since jumping jacks are all-body exercises, they not only burn calories but come with a package of other benefits.

They boost your cardiovascular system, thereby improving your heart rate. Jumping jacks also tone your muscles in ways that you never expected.


In most sporting or training activities, the session will always begin with a set of jumping jacks.

Jumping jacks are great for warm-up as they increase the heart rate. It is the best form of exercise when performing high-intensity interval training (HIIT) or circuit training session.

When doing jumping jacks, you work a host of muscles in your body. They include the glutes, hamstrings, quads, hip flexors, calves, adductors, and abductors.

The calves and core are the first muscles that jumping jacks work. In orthopedic terms, they are referred to as gastrocnemius and soleus muscles, which form the calves.

These muscles stretch to the back of your lower legs and link near the knee joint, where they meet to form the Achilles tendon, which joins the heel. They coordinate to plantarflex your ankle. This is the force the lifts your heels off the ground.

When doing jumping jacks, calf muscles contract with every jump that you take, they become stiff and stronger.

When you land, they soften up.

The core muscles – abs, rectus, transversus abdominis, obliques – and lower back muscles build muscle endurance.

The quads are strengthened as they give the thrust to jump. Around the hip area, glutes and hamstrings build resistance as they contract and extend the hip, ready for the jump.

Muscles on your upper body move the hands while those in the lower back create the jump movement.

According to ExRx.net, jumping jacks work deltoid more. The deltoid is the major muscle in your shoulder that supports the lifting of your arms.

When you lower your arms to the sides, you activate your latissimus dors – a large muscle in the back, and the pectoralis major, teres major, and triceps brachii muscles.

Latissimus dors and teres major are key adductor muscles.

When you spread your legs apart when doing jumping jacks, the gluteus medius muscles in the hip abductor activate the pelvis involved in the movement.

Inside the hip adductor, the adductor brevis, adductor longus, adductor Magnus, and gracilis muscles work together to ensure the legs’ spread and constriction when doing jumping jacks.


Nine minutes of Zumba is the best answer to give when the debate on how many jumping jacks to burn 100 calories comes up.

The energy involved in Zumba spurs the burning of more calories in the body.

Ten minutes of jogging and five others for sprinting can also burn 100 calories.

Other activities that spur the burning of calories in the body include cycling for between 13 minutes and 75 minutes, 5 minutes of weightlifting, 31 minutes of yoga, 20 minutes of gardening, and at least 13 minutes of swimming.

Sixteen minutes of playing tennis also help you lose 100 calories, so does 22 minutes of walking. Surprisingly, ironing for 34 minutes burns 100 calories because standing for longer periods makes the body burn more calories.

All these activities burn more calories due to the level is physical activity involved.


Jumping jacks are effective in the process of reducing fat in the abdominal area but do not make you lose weight by themselves.

The thing is, they up your fitness level and you feel good because they improve your heart rate and strengthen muscles all over the body.

The National Heart, Lung, and Blood Institute cites that the secret in weight loss is incorporating jumping jacks into another exercising routine of higher intensity to rigger weight loss.

You can have a diet with a daily calorie deficit or incorporate exercise aimed at weight loss. In between the exercise, break and have jumping jacks intervals.

This way, more calories are burned, and the weight scale starts decreasing.


The answer on how many jumping jacks to burn 100 calories lies within your reach. With jumping jacks, it is possible to have calories slip out of your system easily. All you need is dedication and consistency.

For just 10 minutes daily, you can achieve this in the easiest way possible.

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