Calories Burned Jumping Jacks
Calorie Calculator
About jumping jacks
Jumping jacks never got a Compendium code of their own. They turn up inside code 02020, vigorous calisthenics, listed beside burpees and battle ropes, and that is where the 7.5 METs here comes from: about 8.8 calories a minute for a 155 lb person, or 264 in half an hour. The word doing the work is vigorous. Jacks at a warm-up tempo with your arms barely clearing your ears are a different activity from jacks fast enough that you start counting breaths, and the Compendium rates those two roughly a factor of two apart.
Calories Burned by Body Weight
Calories burned per 30 minutes of jumping jacks at moderate intensity (MET 7.5)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 204 cal |
| 140 lbs (64 kg) | 238 cal |
| 155 lbs (70 kg)Reference | 264 cal |
| 170 lbs (77 kg) | 289 cal |
| 185 lbs (84 kg) | 315 cal |
| 200 lbs (91 kg) | 340 cal |
| 220 lbs (100 kg) | 374 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 132 cal |
| 30 minutesReference | 264 cal |
| 45 minutes | 395 cal |
| 60 minutes | 527 cal |
| 90 minutes | 791 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of jumping jacks burns enough calories to offset:
Based on 264 calories burned (30 min at 155 lbs)
Tips for Jumping Jacks
- Land through the whole foot with soft knees, the heel-slam version is what makes shins ache
- Take the arms all the way overhead, a half range arm swing costs you most of the upper body work
- Set a timer instead of a rep target, because the rating is per minute and not per jack
- Swap to step-out jacks if your knees complain, the effort holds up and the impact does not
Frequently Asked Questions
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