How Many Jumping Jacks To Burn 100 Calories? + How To Maximize Calories Burned
Medical Disclaimer: the content contained in this blog post is provided for informational purposes only and should not be relied upon as a substitute for medical advice. Those seeking medical advice should always consult a licensed practitioner.
Affiliate Disclosure: This blog post contains affiliate links. If you make a purchase through one of these links, the author may receive a commission at no extra cost to you.
Introduction
Jumping jacks are a type of calisthenic exercise that helps to improve coordination and cardiovascular fitness. They are typically performed by jumping up and spreading the legs out to the sides, then returning to the starting position. Jumping jacks can be performed at different speeds and intensities, making them suitable for both beginners and experienced exercisers.
According to myfitnesspal.com, a 180-pound individual will burn around 100 calories in 9 minutes. And since the average person will do about 50 jumping jacks in a minute, it will take around 450 of them to burn 100 calories.
A 150-pound individual will burn around 100 calories in a little under 11 minutes, which works out at 550 jumping jacks to burn 100 calories.
Below is a table showing the approximate number of jumping jacks to burn 100 calories for people of different weights.
Weight | Number of jumping jacks |
140 lbs | 575 |
150 lbs | 525 |
160 lbs | 500 |
170 lbs | 475 |
180 lbs | 450 |
190 lbs | 425 |
200 lbs | 400 |
210 lbs | 375 |
220 lbs | 350 |
230 lbs | 325 |
240 lbs | 300 |
250 lbs | 275 |
a
Popular posts
Calories burned calculator - jumping jacks calories and much more besides
If you would like an estimate that’s more specific to you, you can use the calculator on myfitnesspal.com. Simply plug in your values and it will give you an estimate for how many calories you can expect to burn from vigorous jumping jacks.
To find out how many jumping jacks you’ll need to do to burn 100 calories, simply multiply by 50 by adjusting the time spent in minutes, you’ll get an estimate for roughly how long you’ll need to burn 100 calories.
Click here to use calorie calculator
Understanding MET value
Metabolic equivalent” or “MET” value is a measure of how much energy your body is using while performing a certain activity. The higher the MET value, the more calories you’re burning and the more weight you’ll lose.
For most people, a moderate-intensity activity like walking will have a MET value between 3 and 6. Jumping jacks have an MET of around 7 – 8.
This value is used to calculate how many calories are burned from various exercises.
How many jumping jacks to lose weight?
It’s not enough to simply do jumping jacks — or any exercise for the matter — to lose weight. You must also create a calorie deficit, meaning you must burn more calories than you consume each day.
But let’s assume you were at your calorie maintenance level (the number of calories you need to eat each day to maintain your current weight). How many jumping jacks would you need to do each day to start shedding the pounds?
How many jumping jacks to lose 1 pound?
A general rule of thumb is that you need to burn 3,500 calories to lose one pound. This means that in order to lose one pound, a 180-pound individual would need to do around 15,750 jumping jacks.
To lose one pound per week, you would need to do jumping jacks for around 40 to 60 minutes each day. This may seem like a lot, but remember that you can break up your jumping jacks into shorter bouts throughout the day.
For example, you could do 15 minutes of jumping jacks first thing in the morning, 15 minutes during your lunch break and 15 minutes before bed. This would add up to the 45 minutes of jumping jacks each day.
How many jumping jacks to lose belly fat?
Targeted weight loss is actually a myth — you can’t spot reduce fat from specific areas of your body. However, jumping jacks can help you to lose overall body fat, which will eventually lead to a reduction in belly fat.
To lose an inch of belly fat, you’ll need to lose around 8 pounds. For our hypothetical 180-pound person, this translates into roughly 126,000 jumping jacks!
Obviously, no one in their right mind is going to attempt that in one go.
Still, just doing jumping jacks will get very tedious very quickly. That’s why it’s important to mix up your workout routine. Incorporate other cardio exercises such as running, swimming, or cycling, and add in strength training to help build muscle. This will help you lose overall body fat, which will lead to a reduction in belly fat.
How to increase the calories jumping jacks burn with HIIT
One way to really amp up the calorie torching, fat melting power of jumping jacks is to do them as a high-intensity interval training (HIIT) workout. HIIT workouts alternate between periods of intense activity and periods of rest or low activity.
So, for example, you might do as many jumping jacks as you can in one minute, followed by a 30-second rest. Then you would do another minute of jumping jacks, followed by another 30-second rest. You would continue this pattern for a total of 20 minutes.
The following video is an example of a HIIT workout doing just jumping jacks.
Other exercises to burn 100 calories
If you’re looking to mix up your workout routine, there is no shortage of exercises you can try. If you’re a fan of cardio, you can try running, biking, or swimming. If you’re looking for something a little more low-impact, you can try walking, yoga, or pilates.
And if you’re looking to build muscle, you can try lifting weights, doing bodyweight exercises, or using resistance bands. Whatever your fitness goals are, there’s an exercise out there that can help you achieve them. So don’t be afraid to experiment and find the workout that works best for you.
Calories burned Jumping rope
Jumping rope is often thought of as a childhood pastime, but it’s actually a great workout for adults as well. Just 10 minutes of jumping rope can burn over 100 calories, making it an excellent way to lose weight or maintain a healthy weight.
In addition, jumping rope is a low-impact activity that is easy on the joints. It’s also convenient and portable, so you can jump rope anywhere, anytime. And there’s no need for expensive equipment – a simple jump rope will do the trick.
You can expect to burn 15 to 20 calories per minute from jumping rope
So if you’re looking for a fun, effective way to shed some pounds, pick up a jump rope and start jumping!
Calories burned from burpees
Burpees are one of the most effective exercises for burning calories and shedding pounds.
You can expect to burn around 10 calories per minute from burpees.
Burpees are a full-body exercise that requires you to use your arms, legs, and core muscles. They’re also a cardio exercise, which means they’ll get your heart rate up and help you burn more calories.
Calories burned from Zumba
Dancing is a great way to get your heart rate up and burn some calories. And if you’re looking for a workout that’s high-energy and fun, then Zumba is definitely for you.
This Latin-inspired dance fitness class is all about letting loose and moving your body to the beat. And while you’re shaking your hips and getting your groove on, you’re also burning major calories.
You can expect to burn anywhere from 300 to 900 calories from a 1 hour zumba session.
So if you’re looking for a workout that’s fun and effective, then be sure to give Zumba a try.
Calories burned from Running in place
It’s raining, it’s pouring, and you don’t want to leave the safety and comfort of your home just to go for a run. But that doesn’t mean you have to skip your workout for the day! Running in place is a great way to get your heart rate up without having to venture out into the elements.
And it’s not just effective, it’s also convenient and easy to do. Just clear a little space in your living room, and you’re good to go. Start slowly, and then pick up the pace as you get warmed up. You can even add some high knees or butt kicks to really get your blood pumping.
You can expect to burn to burn 6 to 10 calories per minute from running in place
Running in place may not be as exciting as running outdoors, but it’s a great way to make sure you still get your daily dose of exercise.
Stationary bike
I’ve always been a fan of stationary bikes. I think they’re great for a cardio workout and they’re low impact so they’re easy on the joints. I also like that you can vary the intensity of the workout to suit your fitness level. And in my opinion, they’re underrated.
According to researchers at Harvard, a 155-pound individual can expect to burn around 260 calories from a 30 minute, moderate pace stationary bike session.
I think a lot of people write them off as being boring or not as effective as other forms of exercise, but I disagree. Stationary bikes are great for anyone looking to improve their cardiovascular health and get in shape. And if you find the right one, they can be a lot of fun too!
Why you should Fidget more and other calorie burning tips
As great as Jumping jacks and all the other exercises discussed above are, what about all the other movements we make? It turns out that they can also have a big impact on our health.
Non-exercise activity thermogenesis, or NEAT, describes the calories burned by the everyday movements that we don’t think of as exercise. This can include walking to the store, doing yard work, or even just pacing around while talking on the phone.
While it might not seem like much, all of this movement can add up over the course of a day. And research has shown that people who have higher levels of NEAT tend to be leaner and have lower levels of insulin resistance.
According to one study, Even fidgeting can burn up to 350 extra calories a day. And while that may not sound like much, it can add up over time. If you fidget for two hours a day, you could burn an extra 700 calories a week, which is enough to lose nearly 10 pounds in a year.
So next time you find yourself fidgeting or tapping your foot, resist the urge to sit still. You might just be burning some extra calories.
Diet
Chances are, if you’re looking to burn calories then you probably want to lose weight — or at least maintain your current weight. And as good as jumping jacks and other exercises are, they’re not sufficient on their own to help you lose weight. A healthy diet is also essential for weight loss.
So if you’re trying to lose weight, make sure you don’t neglect your diet. Eating healthy foods and staying within your calorie quota is just as important as exercise when it comes to weight loss.
But a vague commitment likely won’t work either – you need to be specific about what changes you’re going to make to your diet. So take some time to sit down and plan out your diet for weight loss. Doing so will help increase the chances that you’ll actually stick to it and see results.
How to feel full on a diet
Dealing with the inevitable hunger pangs makes sticking to a diet difficult. But there is a way to make sure you’re not constantly feeling famished.
First, make sure you’re eating enough protein. Protein is essential for keeping you feeling full, and it also helps to maintain your muscle mass while you’re dieting. If you’re not getting enough protein, you may find yourself snacking more often or overeating at meals.
Another way to keep hunger at bay is to eat slower. It takes about 20 minutes for your brain to register that you’re full, so if you eat too quickly, you may end up overeating before you realize it. Try putting your fork down between bites, and savor each mouthful.
You should also make sure you’re getting enough fiber. Fiber helps to add bulk to your meals, so you feel fuller after eating. Good sources of fiber include whole grains, fruits, and vegetables.
Finally, drink plenty of water. Thirst can often be mistaken for hunger, so if you’re feeling hungry, try having a glass of water first and see if that helps.
One diet that’s very popular these days is the keto diet, which is a high-fat, low-carb diet. The keto diet can be very effective for weight loss. And what’s more, it’s highly satiating, so you’re less likely to feel hungry on this diet.
Conclusion
Jumping jacks are a great, beginner friendly exercise for burning calories and shedding the pounds. But They can get tedious after a while. So be sure to mix up your routine with other exercises.
And don’t forget the importance of diet when trying to lose weight. Thanks for reading!