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How Many Calories Can I Burn by Performing Jumping Jacks and Walking Daily?

author image Jake Wayne
Jake Wayne has written professionally for more than 12 years, including assignments in business writing, national magazines and book-length projects. He has a psychology degree from the University of Oregon and black belts in three martial arts.
How Many Calories Can I Burn by Performing Jumping Jacks and Walking Daily?
Calisthenics such as jumping jacks may help you lose weight.

Losing weight means burning more calories through activity than you take in through eating. One method to create this caloric imbalance is to become more active by taking on a regimen of regular exercise. A course of walking and calisthenics such as jumping jacks is one example of this kind of regimen.

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Weight Loss and Exercise

When you exercise, you increase the number of calories your body burns. If you can keep the amount you eat consistent -- which is difficult, since your body will crave extra calories to make up for the difference -- you will lose weight in proportion to that extra caloric burn. It takes 3,500 calories of extra burn to shed one pound of body fat.

Walking and Calories

A 150-pound person burns about 150 calories walking for 30 minutes at 3 miles per hour. You burn more calories if you move faster or weigh more. The same person doing the same walk at 4 miles per hour will burn 175 calories. A 200-pound person walking 30 minutes at 3 miles per hour will burn 200 calories. Lighter people will burn less, as will people who walk at a slower pace.

250 Jumping Jacks and Calories

It takes about three minutes of vigorous effort to do 250 jumping jacks. A 150-pound person doing three minutes of jumping jacks will burn about 30 calories. Heavier people will burn more calories because they have to jump with more weight -- about 40 calories in the same time period. Lighter people will burn fewer calories.


Counting calories is an imprecise art, not an exact science. Even if you weighed exactly 150 pounds and walked exactly 30 minutes at exactly 3 mph, your calorie burn would vary according to factors such as the weather, the time of day and when you last ate. Always consider calorie burn data as an estimate, rather than a set number.

How Much Weight Loss?

A 150-pound person burns about 180 calories in this walking and jumping jack workout, and will elevate his metabolism for several hours afterward. How much weight loss that equates to depends on how long you stick with this daily routine and how well you keep yourself from eating extra to match the increased energy demands on your body. Ultimately, your choice of workout isn't nearly as important as your commitment to sticking with it and how well you support your weight-loss efforts with other lifestyle decisions.

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