Does Jumping Jacks Burn Belly Fat?

Cardio exercise like jumping jacks is very effective for burning calories. But burning calories and burning fat are not the same. Do jumping jacks burn any fat - what to know?

Doing jumping jacks with a calorie deficit work best to burn belly fat. According to Dr. Berg, exercises allow you only to burn calories from your glycogen. To burn the real fat from fat cells, you have to decrease your glucose and sugar levels diet-wise.

a fit woman showing her flat stomach

In this article, you will learn exactly how we burn fat, why jumping jacks best to burn fat, what to learn more and the 05 best exercise to lose belly fat.

So, keep reading.

How we burn fat: learn in easy words

Burning fat is not only good for weight loss. But it has myriad other health benefits. Excess body fat can be the cause of serious health issues like  Diabetes and Insulin Resistance, Sleep apnea, and heart problems. 

So if you want to burn fat. You have to understand very clearly, How do we burn fat actually?

Burning fat depends on three steps:

  • Stored blood sugar
  • Glycogen
  • Stored fat

Stored blood sugar: The sugar stored in your blood is easier to burn. It has an average of 50 calories which is equal to a teaspoon of sugar. You can burn these calories by doing 10-minute jumping jacks.

Glycogen: Glycogen is the stored glucose and sugar in your muscles and liver. It can carry an average of 1700 calories. If you do High-Intensity Interval Training (HIIT), you can burn this amount within 2 to 3 days.

Stored fat: Stored fat is the liquid fat that locates in fat cells. An average man who is not overweight can carries between 100,000 calories of fat in his fat cells. While an obese man can store double the amount. To burn your belly fat, you have to burn fat from these fat cells.

Now come to the point, how much does exercise help or how much help the diet to get there? Well, exercise helps 15% and the remaining 85% depends on your diet.

To burn the real fat from your fat cells, you have to decrease your glucose and sugar levels diet-wise. Then your body will start using the stored fat to fuel its work. Then slowly over time, you will lose fat from all over your body including your belly.

For going to this level, Experts recommend having a diet that is low in carbs, medium in protein, and high in good fat. Don't get wrong about "high in fat". Research shows that good fat doesn't contain any weight in your body but reduces it. [Source]

To learn more about, how this process actually works watch the video below by weight loss expert Dr. Berg

Why jumping jacks best to burn belly fat?

Jumping jacks is a vigorous exercise. It requires a lot of muscles to perform. So naturally, it burns more calories.

Though it's cardio. So to learn is effective or not to burn fat. You have to understand, is cardio itself effective for burning fat?

What are cardio exercises? In simple words, cardio exercises are those types of exercises that raise your heartbeat and respiration. You need more oxygen to support the large group of muscles that are working rhythmically.

Cardio exercises are best to burn calories. For example, if you weigh 150 lbs and run at 8 mph for 30 minutes, you will burn around 350 calories. While if you lift weights you will burn 200. Though weight lifting has some afterburn effect.

So for burning calories cardio is best. And to lose fat, you have to burn calories. That's why jumping jacks or other cardio exercises work best.

But that's not the main thing. As stated above, you must have a calorie deficit. While you have to do exercises like jumping jacks or others. Then your body starts using glycogen for energy. After glycogen, it will start to use the liquid fat as energy. Then over time, you lose your belly fat and body weight.

Doing jumping jacks with a combination of other exercises helps to burn a lot of calories. Running, high stepping, mountain climbers, and the Russian twist are some of them to do with jumping jacks.

Read more: Are jumping jacks effective for weight loss?

How many jumping jacks a day to lose belly fat?

It will depend on your fitness goal. According to MedicalNewsToday, One pound of body fat is equivalent to 3500 calories. Jumping jacks burn an average of 09 calories per minute.

So If you want to lose 1 pound a week, you have to burn 500 calories a day. To do that you need at least 2750 jumping jacks. Or if you want to lose 2 pounds a week, you have to double the calorie burning.

Note that, burning calories or losing weight is not equal for everyone. It depends on many things such as your weight, the intensity of the exercise, your gender, and even genes, and hormones.

So, if you don't lose your desired weight in a week. Don't get me wrong. It depends on people of different fitness levels.

Read more: How many jumping jacks to lose 1 kg?

Can you lose only belly fat by exercise?

Losing weight is a goal for many people. Even when I lost weight, I also thought like can I lose fat only from my belly fat or thigh? Really is it possible, what do you think?

According to experts, losing weight only from a single organ of your body is not possible. It is called spot reduction. Which is a myth that isn't medically approved. To lose belly fat you need a calorie deficit with regular exercise. Then over time with a good lifestyle, you will lose weight and belly fat.

A study from the University of Padova shows that spot reduction is a myth and has no significance in losing weight from a specific body part. Read the research paper here.

05 best at-home exercises to lose belly fat

Cardio exercises are best to burn fat. But doing a single exercise doesn't give the best result. You need a balance, I mean a combination of different exercises. That's how you can enjoy your workout time and burn more calories.

The 05 best exercises to do with jumping jacks:

1. High Knee Taps

couple doing high knee taps exercise to lose belly fat

Target: Core muscles, hip flexors, glutes, hamstring, and quads

How to do:

  • Stand straight with your feet
  • Lift your right leg up toward your chest, then your left leg
  • Speed up the movement and carry
  • Do it for 45 seconds and rest

The morning after a run is the best time to do the high steeping exercise.

2. Leg Raises

a woman doing leg raises exercises to lose belly fat

Target: Lower abs, upper abs, glutes, hamstrings, and quads

How to do:

  • Lie down flat on the ground
  • Place your hands under your hips.
  • Now lift your legs up to the ceiling, engage your core, and back to the beginning
  • Speed up the movements and do for 30 seconds.

The best time for doing leg raises exercise is, in the morning after a 05 minutes warm-up.

3. Russin Twists

fit woman doing the Russian twist exercise at gym

Target: Shoulder, obliques, upper abs, lower abs, and buttocks

How to do:

  • Sit down on the ground
  • Now bend your knees, lift your legs and lean over a little.
  • Balance your body and twist it from left to right
  • Then alternate the position for 30 seconds and rest

The best time to do the Russian twist is, doing after 10 minutes of simple exercises.

Read more: How to burn calories fast at home (20 Golden tips)

4. Flutter Kicks

a woman doing flutter kicks exercise to lose belly fat

Target: Lower abs, upper abs, buttocks, hamstrings, and quads

How to do:

  • Lie down on the ground, place your palms under your hips
  • Lift your head, upper body, and legs a little off the floor
  • Now lift your right leg up and left leg down and alternate
  • Speed up the movement and do for 30 seconds

The best time to do the flutter kicks exercise is in the morning on an empty stomach.

5. Elbow to Knee Plank

a woman doing elbow to knee plank to lose belly fat

Target: Upper abs, shoulder, biceps, back, and glutes

How to do:
  • Get into a push a standard push-up position
  • Bend your elbows, head straight ahead, and engage the core
  • Now lift your right leg towards your chest and back to start. Alternate the move with your right leg
  • Speed up the movement and do for 30 seconds
The best time to do elbow to knee plank is, after completing an exercise session.

How to keep belly fat off after losing it

Generally speaking, losing weight is not easy. You have to care about many things such as diet, exercise, stress, daily living etcetera. But gaining weight is the opposite.

So is there any way to keep belly fat off after losing it?

There are two best options to keep belly fat off after losing it. Number one is, to stick to the diet you were on for weight loss. And number two is burning the extra calories you are eating every day. Or you will gain weight again.

Expert recommends, always maintaining a good diet and living. Not only for weight management but to live a happy and healthy life.

Read more: 30 smart weight loss tips to lose weight fast at home

Summary: Does jumping jacks burn belly fat?

Doing exercises like jumping jacks is a great way to lose weight. But doing a single exercise to achieve a fitness goal is hard.

If you want to lose weight. Jumping should be your first choice. But you have to practice jumping jacks with other exercises like high stepping, leg raises, and Russian twists.

It's important to know that, exercise isn't very efficient to lose weight. You have to decrease your calorie intake. Then your body starts using the stored fat as energy. Which will lose your weight and fat.

So, for weight loss, stay fit and live a healthy life, do regular jumping jacks and other exercises. You will get the best result.

I wish you good health and a good life.

Dm Hossen

Dm Hossen is an Exercise Enthusiast and Fitness Writer. He helps people achieve their fitness goals with science-based research and real-life working experience. When not working you can find him reading books or doing home chores.

Previous Post Next Post