How Many Jumping Jacks to Lose 1 Kg?

Woman showing how she lost 10kg doing jumping jacks.

Jumping jacks is an effective total body exercise. It is considered one of the best exercises for burning calories and losing fat. You can learn it within a minute and do it at home without any equipment.

But the question is, how many jumping jacks to lose 1 kg?

You should have at least 42,775 jumping jacks to burn 7700 calories which are equal to 1 kg. This calculation is based on an average person who weighs 150 pounds and burns 09 calories per minute doing jumping jacks.

If you want to lose weight with jumping jacks or other cardio activities. Read this article below. I promise that you will find everything you need to lose 1kg of weight and beyond.

So keep reading.

How many calories in 1 kg?

Calculation of how many calories are in 1 kg

What are calories? In simple words, calories are energies that we get from eating food and drinks and use them to do physical activities.

Our body always needs energy. To maintain our muscle mass, keep the heart and other body parts working, and keep us alive. It is Basal Metabolic Rate (BMR), which depends on many factors such as sex, age, and weight. These are the calories you need at rest just to be alive.

When you work, your body burns calories too. So, in general, you always need energy. Problems happen when you eat more calories than you burn.

You start to gain weight. Not only does gaining extra weight will make you look bad in an outfit. Also, it makes health problems like asthma and diabetes, sleep apnea and heart problems, and even mental illness. [cdc.gov]

According to MyFitnesspal, this one pound of body fat is nearly 3500 calories. You know 1 kg is equal to 2.2 pounds. So 1 kg of body fat is (3500*2.2)=7700 Calories.

This means 7700 calories are there in 1 kg of body fat.

Related post: How to Burn Calories Fast at Home (20 Golden Tips)

How many calories to burn to lose 1 kg?

Eating or taking calories is an easy task. For instance, if you eat an apple while reading this article, you get around 50 calories. So Cool. But if you want to burn these 50 calories. Can you imagine, you have to do over 250 jumping jacks.

So what do you think, which is easy? Taking calories or burning calories?

You need to burn at least 7700 calories to lose 1 kg. If you want to lose 1 kg in 1 week, you have to burn 1100 calories a day. If you want to lose 1 kg in 2 weeks, you have to burn 550 calories a day. According to experts, you should choose the second one for losing 1 kg as a beginner.

If you feel worried, here's a good news for you. In this article, you will get an exercise plan to lose 1 kg of body fat/weight in a week or two.

So take a deep breath and keep reading.

Related Post: How Many Jumping Jacks to Burn 1000 Calories

How many calories to lose a pound of body fat?

So if you are a beginner and want to lose weight less than 1 kg. How do you do that? Even experts recommend beginners lose not more than 1 pound a week. I also recommend you to work for losing just one pound a week.

To lose 1 pound of body fat, you have to burn 3500 calories. If you cut 500 calories daily it will take you 1 week to lose a pound of body fat. And if you burn 250 calories every day you will lose 1 pound in 2 weeks. 

How many jumping jacks to lose 1 kg?

An average person can do 50 jumping jacks in a minute. According to MyFitnesspal, if you weigh 150 pounds you will burn 09 calories per minute doing jumping jacks.

So, how many jumping jacks you should really have to burn 1 kg, which is equal to 7700 calories.

Look at the answer:

  • 1 kg bodyweight equals 7700 Cal
  • Doing 1 minute jumping jacks burn= 09 Cal
  • So, you have to do=(7700÷09)=855.5 Min Jumping jacks


 Now,

  • If you do 50 jumping jacks in 1 minute
  • In 855.5 min you will do=(855.5*50)=42775 Jumping jacks

That means you need 42775 jumping jacks to lose 1 kg bodyweight.

I hope you understand the math, now come to the main point. If you think you will lose 1 kg by doing only jumping jacks. That will be crazy. Why?

Because doing only jumping jacks will not burn you too many calories but take a long time. Also, doing a single exercise for a long time can make overuse problems like aches and pain, stress, and anxiety.

That's why doctors and fitness experts always recommend doing jumping jacks with other exercises. Doing so prevents health problems and burns a lot of calories fast. So, you should follow it.

Read more: What Exercise Burns The Most Belly Fat at Home

How effective is the jumping jack for weight loss?

a woman showing how to do jumping jacks

Cardio exercises are one of the best activities for weight loss. It takes more muscles and body parts to perform. So, we can burn more calories in a short time.

Jumping jacks are effective cardio exercises that work every part of your body. It works on the lower body, upper body, belly area, ankle, shoulder, and more.

An average man can burn 8-15 calories per minute doing jumping jacks, depending on the intensity, the person's age, and weight. For example, If you weigh 150 pounds, you will burn nearly 09 calories every minute doing jumping jacks.

Doing cardio exercise with a calorie deficit work insane, believe me! If you want to lose weight, you should have a low calories diet with high-calorie burning cardio exercises such as jumping jacks, Russian twists, and Burpees.

Doing jumping jacks with a combination of other exercises burns the most calories possible. Which in time lose your body fat and extra weight.

You Can Do Like,

  • 05 minutes jogging then 01 minute jumping jacks = 50 Cal
  • 03 minutes of vigorous running then 10 intense jumping jacks = 40 Cal
  • 03 minute jumping jacks and then 01 minute burpees = 35 Cal

If you repeat this session for 5 to 10 reps daily, in the morning and evening. You will get the best result possible for weight loss at home. So try it.

Read more: 10 Best Workouts to Lose Belly Fat At Home (Backed by Science)

Effective jumping jacks variations for losing weight?

The standard jumping jack is well enough to burn a lot of calories. But with jumping jack variation you can target more muscle and body parts.

Not only for burning calories but it also helps to improve lung function and heart health. Also doing jumping jacks is a great way to boost your mood.

Look at these videos about the 20 Most effective jumping jacks variation for weight loss, within 2 minutes.


Jumping jacks exercise plan to lose 1 kg in 2 weeks

Athlete couple showing their lean muscles

Do you want an exercise plan to lose 1 kg in 2 weeks, with the combination of jumping jacks and other effective cardio exercises?

If you want to lose weight. You have to follow one rule, "burning more calories than you eat". And you can do it by eating healthily, doing regular exercise and maintaining a good life.

It is the universal truth not only losing weight. It is equally important for living a happy and healthy life.

To lose 1kg in 2 weeks, you have to burn 550 calories a day. You can double this calorie-burnings to achieve this goal in a week (advanced).

Jumping Jacks Exercise Plan to Lose 1 Kg in 2 Weeks:

Morning, 

  • Jogging for 15 minutes (125 Cal)
  • Jumping jacks 5 min (45 Cal) 
  • Speed run 10 min (100 Cal)
  • Burpees 2 min (20 Cal)
  • Plank 1 min (5 Cal)
  • Deep breathing 1 min (5 Cal)
Morning Calories burn= 300 Cal

Afternoon,
  • Jogging 15 min (125 Cal)
  • Jumping jacks 4 min (35 Cal)
  • Speed running 7 min (70 Cal)
  • Burpees 1 min (10 Cal)
  • Plank 1 min (5 Cal)
  • Deep breathing 1 min (5 Cal)

Afternoon Calories burn= 250 Cal

You will burn total = (300+250) =550 Calories a day.

So, In 14 days/2 weeks, you will burn(550*14)=7700 Calories, equal to 1 kg.

Now, this is not accurate for everyone. The reason is different people burn calories differently. Burning calories depends on many factors such as sex, age, weight, height, genes, and more.

So if you don't lose 1 kg in 2 weeks. Don't get me wrong. The answer is stated above. You can burn more or less than 1 kg in 2 weeks.

Isn't it simple? Honey, I think it is.

Also, don't forget to do some warm-up before starting this exercise session and stretches after completing the exercise session.

Read more: 30 Smart tips to lose weight fast at home

Risks and issues you should know before

People are talking about jumping jacks health risks

Generally jumping jacks is ideal for people of all fitness levels. But if you want to add jumping jacks to your daily workout routine. You have to consider some important things.

Such as your lower body. Jumping jacks primarily works on the lower body. So if you have any lower-body injuries, ankle, glutes problems, etc. You should avoid it and talk to your physician.

Also, people who have head, neck, and shoulder pain shouldn't do jumping jacks. Especially women who are pregnant should avoid doing jumping jacks.

Make sure to land softly on a carpeted or padded surface. You can use running shoes to do jumping jacks at your home yards. If possible you can include your kids or family member to do it with you. That will be great.

The Bottom Line

woman doing stretches after jumping jacks session

Overall jumping jacks is a great fat-burning exercise. If you have no serious health issues, you can practice jumping jacks every day. Undoubtedly practicing jumping jacks with other exercises, will give you a great result. So try it.

And don't forget that, doing exercise is a good and great thing for your body, mind, and overall health. But doing over-exercise will give you adverse consequences. So always do exercise the right amount and take proper rest. You will definitely lose weight.

Anna Rose

Anna Rose is a Gym Addict, Exercise Enthusiast and Fitness Writer. She helps people achieve their Fitness Goals from her knowledge and real-life working experience. When she is not working, you can find her practicing Martial Arts in her yard.

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