You can get an effective cardiovascular workout and burn a relatively high number of calories with jumping jacks. How quickly you perform jumping jacks, as well as a couple of other additional factors, influence the number of calories you'll burn during your session. Because of the number of calories that jumping jacks burn, incorporating regular bouts of them into your routine can help you lower your body fat.
Moderate-Intensity Jumping Jacks
In addition to the intensity at which you perform jumping jacks, the number of calories you'll burn is also influenced by how long you jump for and your current body weight. According to HealthStatus.com, a person who weighs 150 pounds will burn about 153 calories during a 30-minute moderate-intensity bout of jumping jacks. A person who weighs 200-pounds will burn approximately 204 calories during a 30-minute moderate-intensity jumping jacks workout. While you're likely unable to perform jumping jacks for 30-minutes straight, this means a 150-pound person will burn about 5.1 calories per minute and a 200-pound person will burn about 6.8 calories per minute.
Kicking up the Intensity
If you increase the intensity of your jumping jacks workout, you'll burn more calories. For example, a person weighing 150 pounds will burn about 274 calories in a 30-minute bout of jumping jacks when they're done at a vigorous intensity. This means they'll burn about 9.1 calories per minute. A 200-pound person will burn about 366 calories in 30 minutes when jumping at a vigorous intensity. This equates to 12.2 calories per minute.
Fitting in Jumping Jacks
You could do a complete cardio workout of jumping jacks. However, performing jumping jacks for long periods can be monotonous and difficult to maintain. In addition, landing from the jumps can place stress on your musculoskeletal system. However, jumping jacks work great when incorporated in a circuit workout that consists of multiple types of exercises. For example, you could do a circuit that features 60 seconds each of jumping jacks, squats, pushups, sprints and crunches, and then go through the circuit five times for a 25-minute workout.
Significance of Calories Burned
The calories that you burn with jumping jacks can help you lower your body fat percentage. Weight loss happens when you consume fewer calories than you burn. Therefore, regular bouts of cardio exercise, such as jumping jacks, are beneficial because they significantly increase the number of calories that you burn during the day. If you're trying to lose fat, the longer and faster you perform jumping jacks, the more effective your workouts will be.