• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Body Transformation
    • Change Your Body: the Ultimate Guide
    • How deadlifts change your body
    • Getting Fit at 50 before and after photos
    • Swimming body transformation
    • 12-week body transformation plan
    • How rowing changes your body
    • Running body transformation
    • Rock climbing body transformation
    • How cycling changes your body
    • Assault bike body transformation
    • Skinny fat to muscular
    • CrossFit Body Transformation
    • How kickboxing changes your body
    • Types of Workouts for Body Transformation
  • Diet
    • How to lose 20 pounds in 3 months
    • Deadlift calories burned
    • Lifting weights to lose belly fat
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • The Obesity Code summary
    • Deadlift for fat loss
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessory lifts
      • Deadlift alternative for bad back
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessory lifts
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Power Cleans
      • Power Cleans Muscles Worked
      • Power Clean VS Deadlift
    • Overhead Presses
      • Overhead Press Muscles Worked
      • Overhead Press Accessory Exercises
    • Chin-Ups / Pull-Ups
      • Neutral grip pull-ups muscles worked
      • Pull Ups benefits, muscles worked
      • Chin Up Muscles Worked
      • Chin-Ups vs Pull-Ups
    • Push-ups
      • 100 pushups a day
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Workouts
    • 3×5 workout program
    • Army prt exercises
    • Strength Training for Men Over 50
    • Bodybuilding over 50 workout routine + PDF
    • Weight lifting for weight loss
    • Minimalist training
    • Powerbuilding program + PDF
    • Strength Training for Women Over 50
    • Beginner deadlift workout routine
    • Deadlift Program
    • Beginner squat workout routine
    • 5/3/1 for Beginners
  • Equipment
    • Weightlifting
      • Olympic Barbells
      • Elbow Sleeves
      • Knee Sleeves
      • Weightlifting Shoes
      • Weightlifting Belts
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
    • Deadlift Equipment
      • Best shoes for squats & deadlifts
      • Deadlift shin guards
      • Deadlift bars
      • DIY deadlift platform
      • Best lifting straps
      • Deadlift socks
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » How Many Calories Burned By Jumping Jacks 5 Minutes a Day

How Many Calories Burned By Jumping Jacks 5 Minutes a Day

Updated November 10, 2022 by Rich

23 shares
  • Share
  • Tweet

Get Lean for Free with Jumping Jacks – Introduction

What is the number of calories burned by jumping jacks for only 5 minutes a day?

You are busy and have little time to exercise.

But, there is one simple exercise that has an abundance of benefits.

It is a lower impact yet high-intensity full-body workout you can do anywhere- jumping jacks.

Jumping jacks are one of the best exercises you can do that requires no equipment at all.

  • they burn a ton of calories,
  • are a great way to lose weight,
  • shred body fat,
  • increase your endurance,
  • improve your muscle tone,
  • circulation,
  • and mobility.

You will enjoy many other health benefits by adding jumping jacks to your list of things to do.

Even if you do not know the number of calories burned jumping jacks. 

Table of Contents

  • Introduction to Calories Burned from Jumping Jacks
  • Muscles Worked by Jumping Jacks
  • How to Calculate Jumping Jacks Calories Burned
    • Determine the METs
    • What is your weight in kilograms
    • The METs Formula
  • FAQ
    • How many calories do you burn from jumping jacks?
    • What’s the number of jumping jacks you can do in one minute?
    • How many jumping jacks in two minutes?
    • What’s the number of jumping jacks you can do in five minutes?
    • How many jumping jacks to burn 100 calories?
    • If I do 100 jumping jacks, how many calories will I burn?
  • Calories Burned Jumping Jacks – Wrapping up

Muscles Worked by Jumping Jacks

While the primary muscles used by jumping jacks are in your lower body, specifically your:

  • glutes – the largest muscle of your body, that you are likely sitting on right now and that needs some attention
  • quadriceps, the four-headed muscle group on the front of your thigh, and your
  • hamstrings that are on the back of your thigh

Nevertheless, jumping jacks uses the muscles of your entire body.

So not only does your lower body gain conditioning but so too your upper body.

For this reason, jumping jacks are one of the most effective exercises you can do for whole-body fitness.

Here is a sample workout for a 196-pound person to burn 178 calories in 15 minutes:

  • one minute of jumping jacks
  • rest a minute or more if you need
  • do another minute
  • and repeat six more times throughout the day
  • eventually, you will increase your cardiovascular endurance

calories burned doing jumping jacks 5 minutes a day

 Image Credit: Coachup.com

How to Calculate Jumping Jacks Calories Burned

To find the number of calories burned, use the following three steps:

#1. Determine the METs

What are the METs?

You have likely seen METs on treadmills and wondered.

METs is an acronym and means ‘Metabolic Equivalent of a given Task’.

Whether running, swimming, lifting weights, or doing jumping jacks, there are standard METs for strength training and aerobic exercise.

Therefore, the first step to knowing how many calories you burn in jumping jacks is finding the METs.

The Metabolic Equivalent of a Task (METs) will tell you how many calories you burn per hour of activity per one kilogram of body weight.

According to the Compendium of Physical Activities¹, the METs for calisthenics conditioning exercises like pushups, situps, pullups, chin-ups, and jumping jacks with vigorous effort is as high as 8.0.

In contrast, powerlifting exercises like squats, bench press, and deadlifts are only 6.0 METs with strenuous effort.

02020 8.0 02020 8.0 02020 8.0
calisthenics (e.g., vigorous jumping jacks, pushups, situps, pullups),
        02023
3.8
calisthenics (e.g., pushups, situps, pullups, lunges), moderate effort
        02024 2.8
calisthenics (e.g., situps, abdominal crunches), light effort

Remember this MET number of 8.0.

For most people, doing any jumping jacks will require significant effort, especially if you are not in top condition.

But do not be discouraged.

Start small, and gradually you will build up your endurance and conditioning.

Now that you know the METs, you have to calculate your weight in kilograms to determine the calorie burn of jumping jacks.

An excellent video to do jumping jacks with Adrian Bryant of nowloss.com

#2. What is your Weight in Kilograms?

Once you know your weight in pounds, all you have to do is divide that number by 2.2.

In the 1960s, the average American man weighed 166 pounds, and the average American woman was 140 pounds. (CDC)

As you can imagine, that is no longer the case.

Today, the typical American man and woman over the age of 20 weigh a whopping 30 pounds more, 198 pounds for men and 170 pounds for women. (CDC)

If you weigh 198 pounds, divide your weight of 198 pounds by 2.2 for your weight in kilograms, which is 89.8 or a 90 kg individual rounded up.

Once you know your body weight in kilograms, now you can move to the following formula in the next step.

#3. The METs Formula

The METs formula is:

Jumping jacks calories burned = METs x weight in kg x time in hours. 

If you do an hour of jumping jacks (which is highly unlikely!), express the time as 1.0, or .5 for 30 minutes, .25 for 15 minutes, and .08 for 5 minutes.

FAQ

How many calories are burned in jumping jacks?

Now, for the question at hand, which is how many calories can you burn doing jumping jacks:

Using the example of an average American man who weighs 90 kg, you can plug in the numbers to the METs formula:

  • Calories burned = METS of 8.0 for calisthenics conditioning exercise x 90 kg x .25 for a 15-minute workout.
  • 8.0 x 90 x .25 = 180 calories burned doing a 15 minute workout.

So, for a 198-pound man, how many calories are burned jumping jacks for just one minute?

  • Approximately 12 calories per minute.

Therefore, 300 jumping jacks calories burned will use 60 calories for 5 minutes of jumping jacks.

In summary, the amount of calories a 198-pound man burns doing jumping jacks is:

  • 180 calories for a 15-minute workout of 900 jumping jacks
  • 120 calories in a 10-minute workout of 600 jumping jacks
  • 60 calories with a 5 minute routine of 300 jumping jacks

How many jumping jacks can you do in a minute?

Typically, the average number of jumping jacks that an exerciser can perform in a minute is between 50 to 60 jumping jacks.

So you will do between 250 and 300 jumping jacks a day.

Remember, you need to set aside 5 minutes.

You can do 2 minutes in the morning, one minute in the afternoon and two minutes in the evening.

Or do one minute of jumping jacks, rest a minute or more and do another four or 5-minute sets of jumping jacks with a rest in between each session for a total of 10 or 15 minutes.

How many jumping jacks in 2 minutes?

It follows then that you can likely do between 100 and 120 jumping jacks in two minutes.

However, with any exercise program, always begin with an amount you can easily handle and progress from there.

You want to train smart and not end up with an injury that will only set you back from achieving your fitness goals.

How many jumping jacks can you do in 5 minutes?

Let’s say that you decide to take a simple jumping jack challenge of 5 minutes a day.

Based on an average of 50 to 60 jumping jacks per minute, you can do between 250 and 300 jumping jacks for 5 minutes.

These numbers should give you a good idea of how many jumping jacks you can do, whatever the number of minutes.

How Many Jumping Jacks to Burn 100 Calories?

A 198-pound man needs to do between 8 and 9 minutes of jumping jacks to burn approximately 100 calories.

Assuming you can do 50 to 60 jumping jacks in a minute, you will need between 400 and 450 jumping jacks to burn 100 calories.

Typically you need to walk a mile to burn 100 calories, which takes longer than 8 minutes of jumping jacks.

If you run a mile in 15 minutes, the METs are 7.1, so if it is a rainy day or snowing, why not do 8 to 9 minutes of jumping jacks in your warm home to burn 100 calories instead of venturing out into the cold?

If I do 100 jumping jacks, how many calories will I burn?

How many calories burn in 100 jumping jacks?

For an average man weighing 198 pounds, you will burn 0.2 calories per jumping jack or 20 calories for 100 jumping jacks.

A 137-pound weight loss with jumping jacks from Adrian Bryant of nowloss.com

Calories Burned Jumping Jacks – Wrapping Up

What is the most overlooked cardio workout which can increase your heart rate, melt belly fat, and needs no special equipment?

It is not a pair of running shoes, a track, a jump rope, a treadmill, an elliptical, or even a gym.

To lose weight, improve your cardiovascular system and lower your blood pressure – all you need are jumping jacks.

As long as you have the floor and a high enough ceiling, you can do jumping jacks.

You do not need a certified personal trainer or complicated calorie counter for every meal you eat.

Jumping jacks and eating clean real food daily will make you leaner and stronger.

Eating clean and moving at least 30 minutes a day are two pillars of fast body transformation.

With just your body weight and better quality food choices, you can begin to get fit today.

This article answers this question – how many calories do you burn doing jumping jacks?

If you want to know immediately, here is the fast result: you can accomplish 75 calories burned doing jumping jacks in as little as 5 minutes a day.

Or 150 calories in 10 minutes a day.

Of course, this depends on your weight and the intensity of your jumping jacks.

An alternative exercise is mountain climbers or burpees if you cannot absorb the shock of the jacks.

Check out the rest of the post above for more details.

Are you a jumping jacks fan?

What do you do for exercise when you cannot get to the gym or have access to an elliptical, treadmill, or pool?

What’s Next

While you can turn to aerobic exercises without equipment like jumping jacks for fat loss, they are not the only game in town.

For example, anaerobic training like lifting weights continues to burn energy even after completing a strength training workout, a phenomenon known as EPOC (Excess Post-Exercise Oxygen Consumption).

Even better, weight training fuels muscle growth, and because more muscle burns calories, weight lifting turns out to be an excellent weight-loss method.

One of the most productive compound exercises you will ever do is the deadlift, because it targets nearly all your major muscle groups simultaneously.

As a result, deadlifts burn a ton of calories, help with torching fat, and can dramatically change your body.

Find out How You Can Burn Over 500 Calories Deadlifting in One Workout + an excellent workout routine to try out.

Related Posts:

  • How Many Calories Does Walking 30 Minutes Burn?
  • Calculate Calories Burned by Doing Squats in 3 Easy Steps
  • 5 Components of Fitness You Need to Know for the Best You
  • Total Calories Burned Weightlifting for 30 Minutes
  • How Many Calories Does Rucking Burn?
  • Top 10 Benefits of Physical Activity for Your Health; Fitness
  • The Overload Principle for Easy Weight Loss and Muscle Gain
  • A Simple High-Intensity Interval Training Workout Will Torch Fat and Transform your Body
  • 7 Deadlift Fat Loss Results You Need to Know
  • Weight Loss Before and After Pictures; Hashi Mashi Fitness
  • 27 Sensational Ways How Deadlifts Change Your Body
  • Clean Eating; The Secret Sauce for Weight Loss
  • The Powerful Benefits of Pushups to Change your Body from Fat to Fit
  • 20 Greatest Benefits of Squats; The King of Free Weight Strength Training
  • The Top 15 Weight Loss Tips That Actually Work
  • How Many Exercises, Sets, + Reps Per Workout Should You Do?

Footnotes

¹ Compendium of physical activities and energy cost

calories burned doing jumping jacks infographic from musely

Calories burned with jumping jacks infographic from Musely

23 shares
  • Share
  • Tweet

Filed Under: Body Transformation

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: Ultimate Guide | The Fit Apprentice®
  • Strength Training for Men Over 50 + Full-Body Workout
  • The Minimalist Training Home Workout Guide for Strength & Fitness
  • 8 Week Bodybuilding Over 50 Workout Routine + Free PDF
  • 12-Week Body Transformation Workout Plan at Home

Recent Posts

  • 7 Magnificent Ways How Burpees Transform Your Physique
  • CrossFit vs HIIT – Which is Better for Your Fitness Goals
  • The 6 Best Backpacks for Rucking in 2023 – Get Fit Fast!
  • 10 Best Triceps Pushdown Alternative Exercises to Do at Home
  • Dumbbell Deadlift vs Barbell: Pros & Cons + Which Is Better

One Rep Max Calculator – Fit Apprentice

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RM Weight Reps

Deadlifts for Beginners

  • How to Deadlift for Beginners – A Step by Step Guide
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Footer

Change Your Body

Recent Posts

  • 7 Magnificent Ways How Burpees Transform Your Physique
  • CrossFit vs HIIT – Which is Better for Your Fitness Goals
  • The 6 Best Backpacks for Rucking in 2023 – Get Fit Fast!
  • 10 Best Triceps Pushdown Alternative Exercises to Do at Home
  • Dumbbell Deadlift vs Barbell: Pros & Cons + Which Is Better
  • Powerlifting Versus Weightlifting: Differences + Which Is Better?
  • 12 Best Jump Rope Alternative Exercises to Unlock Your Fitness
  • Diamond Push-Ups Muscles Worked: Top Benefits + How-To Master
  • The Best Cable Machine for Your Home Gym – 2023 Buying Guide
  • 8 Best Hammer Curl Alternative Exercises to Build Your Biceps

Change Your Life

Change Your Life

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

The Fit Apprentice® Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2023 The Fit Apprentice® powered by HashiMashi.com - Hosted on BigScoots
DMCA.com Protection Status