Ben has a B.S. In Movement and also Sports Science and over 7 year Certified an individual Training Experience.

You are watching: How many calories does 500 jumping jacks burn


There space plenty of exercises the end there the elevate her heart rate.

Lots of world run, swim, or walk come burn calories and also strengthen their heart and also lungs.

But jumping jacks are just as reliable as any of these types of exercise, also though they're not talked about as much.

Unlike swimming, you have the right to do jumping jacks right at residence using no equipment. And also unlike running, they can conveniently be amendment if you have actually knee ache or various other limitations.

Believe it or not, there room several health and wellness benefits to this oft-overlooked cardio movement.

Let's look at at just how to do a jumping jack correctly, exactly how to shed weight v this exercise, and 4 other wellness benefits you might not have actually known before.

What room jumping jacks?

Jumping jacks are an efficient, full-body cardio exercise. They call for no equipment, and also only a little amount the floor space.

Regular jumping jacks are likewise a plyometric exercise, which way they involve jumping. Yet the activity can quickly be modification to satisfy a beginner's needs (see section: "Best jumping jack exercises/variations" below).

How come perform

To execute a jumping jack:

Stand with your feet together and also your arms by her side.Jump both feet out to the sides; in ~ the exact same time, lift your arms over your head together high as possible. Your body have to look type of like a star.Jump to bring both feet ago together as your arms go back to your side.Repeat.

You can also watch this video: exactly how to perform jumping jacks v perfect form.

How plenty of jumping jacks must I perform to lose weight?

There is no magic variety of jumping jacks you have the right to do to lose weight.

However, adding jumping jacks to your fitness routine (or any kind of physical activity, really) along with a healthy and balanced diet can help you melted that extra weight faster than with diet alone.1

If you're a beginner, shot doing 100 jumping jacks in a workout, and slowly construct up over the weeks. Add 5, 10, or 20 extra reps come your day-to-day total.

Over time, the exercise will gain easier, and also you'll wind up doing lots more jumping jacks, which will burn more calories and also speed up your weight loss.

And if we're on the subject, let's answer 2 typical questions concerned jumping jacks and weight loss.

How plenty of calories do you burn law 500 jumping jacks?

According come the MyFitnessPal tracking app, one 185-pound human being will burn about 100 calories, and a 150-pound human will burn about 80 calories doing 500 jumping jacks.2

Here's exactly how we arrived at these numbers:

A moderately fit person have the right to do around 60 jumping jacks in one minute. Therefore, 500 jumping jacks will take a little more than 8 minutes. (Taking division in in between is fine; it will certainly still take it you around 8 minutes to perform all 500 reps.)According come the app, a 185-pound person burns around 10 calories/minute law jumping jacks. A 150-pound person burns about 8 calories/minute.

Do jumping jacks help you lose belly fat?

There isn't one particular exercise, consisting of jumping jacks, that especially targets belly fat. That's in reality a renowned weight loss myth known as spot-reduction.3

Everyone's load loss trip is different, yet most of the time, your body-fat progressively decreases from every over.

So when you might not view fat loss results in your belly ideal away, the end result is you will certainly look a lot leaner all over, not just in her midsection.

(Good things space worth wait for, right?)

If girlfriend really desire to emphasis on shedding belly fat, repeatedly exercise, monitor a healthy diet, and control your portions. Stick v your goals, and also you might be surprised how easily you obtain results.

To aid you stay continuous with your workouts, use the jumping jack practice variations in the next section to save your sessions interesting.

Best jumping jack exercises/variations

Beginner exercises get rid of the jumping section of the exercise; intermediate and advanced versions focus an ext on rate and variety of motion.


Beginner/low-impact options:

Seated jumping jacks (step both legs the end laterally indigenous a chair and also bring your arms end head in rhythm, similar to you would through a constant jumping jack, then lug legs/feet earlier together and also arms down towards the floor.)


Jumping jacks with partial range of movement (bring the arms up as high as you can without pain; aim for shoulder elevation if friend can)Moderately-paced jumping jacks (aim for 30-40 every minute)


Vigorous jumping jacks (60 or much more in a minute)Jumping jacks with a readjust in direction (arms forward, feet crossed, with a squat in between, etc.)

4 health benefits that jumping jacks

Here are some of the other health benefits you'll obtain by adding jumping jacks right into your regimen.

1. They're an accessible type of running/cardio

Cardio practice helps you manage your weight, decreases your hazard of disease, and also keeps your heart and lungs solid and healthy.4

The benefits of cardio practice are immense for person health. In fact, the U.S. Room of Health and also Human solutions (DHSS) proposal adults get at least 150 minutes of vigorous practice per week.

(By the way: you can reduced that number to 75 minute by act higher-intensity workouts.)

Popular cardio exercises incorporate running, biking, swimming, and also walking.

However, several of these can not be obtainable to you. You may have knee pains that borders your capacity to run. Or you can not have a gym membership, which means no accessibility to a pool.

Jumping jacks, top top the various other hand, have the right to be performed at home with no equipment. They're perfect for merganser days, or if you just like simple, efficient workouts you deserve to do in your living room.

2. Strengthen your reduced leg muscles and also core

Jumping jacks room a full-body cardio exercise, but they yes, really target the calves, glutes, quads, and also hips.

Muscle mass and strength naturally decrease as girlfriend age, but doing exercises favor jumping jacks helps delay this process and keep you able-bodied enough to carry out the things you love.5

Because you're jumping, your main point muscles (abs and also lower back) room also active during jumping jacks.

Core training uses a bunch that benefits, like lessened risk the injury or ago pain, and also improved posture. 6, 7

3. Improves coordination and balance

Your arms and also legs are working in ~ the very same time during jumping jacks, which improves coordination and also balance.

This is beneficial, due to the fact that adults with negative balance are much more likely to be hurt from falling as they age.8

In fact, practice alone has been displayed to enhance mind function.9 (One examine even found that exercise might especially benefit the elderly in this regard.) 10

These space a couple of other means jumping jacks can help you preserve health and also fitness as you age.

4. Good for stress relief and also mental health

Plenty that studies display that exercise relieves stress and improves in its entirety mental health. 11, 12

Hitting her weekly physical task requirements (150 minutes per week, follow to the DHHS) has additionally been shown to an increase self-esteem. 13

So including an exercise favor jumping jacks to your regimen not just protects friend from falls, yet can also assist you end up being a healthier, stronger, and an ext resilient variation of yourself.

Potential drawbacks to consider

Jumping is the main thing girlfriend should take into consideration if you're thinking around adding jumping jacks come a fitness program.

If girlfriend have negative knees or joint pain, it can be finest to start with a beginner practice that is short or no impact. (See section: "Best jumping jack exercises/variations" above.)

Overall, though, they're a great exercise for anyone and quite straightforward to learn. All you need is a small floor space, and you're great to go!

Jumping jacks: plunder up

Jumping jacks are a full-body cardio exercise. They're highly available and efficient for burn calories, and can be used as a substitute because that things prefer running, swimming, or walking.

There is no magic variety of jumping jacks you have the right to do to lose weight.

However, you deserve to speed up load loss by simply adding 100 jumping jacks to your workouts today. Native there, include add reps gradually (5 or 10 per workout is fine), and also work your way up to higher numbers.

Over time, this will lead to much more calories melted and better weight ns results.

Jumping jacks boost your cardio health, strengthen her legs and also core, improve coordination and also balance, and can even bolster your mental health.

See more: Most Forced Fumbles In A Season, Nfl Fumbles Forced Year

Overall, they're a terrific exercise and also will go an excellent in your at-home fitness routine.

For more exercise and workout concepts that you deserve to do at home, visit our practice section.