Jumping jack is a great full-body workout that will give you both cardio and resistance work at the same time. You can do it without any equipment at home.
But exactly how many jumping jacks do to burn 1000 calories?
According to MyFitnesspal, a 150 pounds man burns 09 calories per minute doing jumping jacks, at a vigorous pace. With that math, if you want to burn 1000 calories, you must perform at least 5555 jumping jacks. Though it feels tough. But with the right strategy, alternatives, and action, you can burn it beyond.
Discover how below?
How many jumping jacks do to burn 1000 calories?
At a vigorous pace, the average person can do 50 to 60 jumping jacks in a minute. If you weigh 150 pounds you can burn 9 calories per minute by doing jumping jacks.
But how many jumping jacks do you need to burn 1000 calories?
What will be the math,
- Your desired calories = 1000 cal
- 1 Minute/50 jacks burns = 9 cal
- Now, (1000÷9)= 111
You need 5555 Jumping jacks to burn 1000 calories at 150 pounds weight.
- So you need, (50*111)=5555 Jumping jacks
How many jumping jacks to burn other desired calories...
- 278 Jumping jack to burn 50 calories
- 556 Jumping jacks to burn 100 calories
- 1112 Jumping jacks to burn 200 calories
- 1668 Jumping jacks to burn 300 calories
- 2780 Jumping jacks to burn 500 calories
- 5555 Jumping jacks to burn 1000 calories
- 19443 Jumping jacks to burn 3500 calories
Read more: How many jumping jacks a day to lose belly fat?
What determines how many calories you burn?
Several factors determine how many calories you burn during exercise. Such as your sex, age, and intensity. Doctors and fitness experts suggest that if you want to burn more calories you have to consider two main things:
- Do exercise long time at a normal pace
- Exercise short time at a higher intensity
Your metabolism plays an important role in the calories you burn. Burning calories also depends on many factors such as...
Sex. Generally, a man burns more calories than a woman. Because men tend to have more body weight and muscles than women. More muscles working mean more calorie burning.
Weight. When you have more weight you need more calories to maintain it. So you can burn more calories at rest.
Age. An older person burns fewer calories than a young dude. Because the older person has more stored fat in his body than lean muscle.
Body composition. If your body has more muscles you will burn more calories than those who have fewer muscles. Bigger people burn more calories than smaller people even at rest.
During pregnancy time and breastfeeding months, people also burn extra calories.
Read more: How many push-ups a day to lose belly fat?
How to calculate the calories you burn doing an exercise?
To determine the number of calories you burn during an exercise, fitness trainers, exercise physiologists, and physical therapists use METs, easily called metabolic equivalents.
One MET is the energy it takes to sit quietly. While at rest, you can burn approximately 1 calorie for every 2.2 pounds of weight per hour.
Moderate exercises usually come in around 3-6 METs, while vigorous activities have more than 6 METs in general. Jumping jacks can range between 8 to 14 MET, depending on the intensity. You can check this MET table for countless activities.
To determine how many calories you burn per minute:
- Multiply the MET of an exercise by 3.5
- Take that number and multiply it by your weight in Kg
- Divide that number by 200
Your result is the number of calories you will burn per minute, by doing the particular exercise. You can use an online calculator to do it more easily, like this one from MyFitnesspal.
Are Jumping Jacks Good For Weight Loss?
Aerobic exercises play an important role to improve cardio and respiratory health as well as maintain a healthy weight.
Jumping jacks is an effective workout to lose weight that activates several muscles at once. So you can burn more calories in a short period. It primarily works on the legs, shoulders, belly area, and upper body.
According to MayoClinic, One pound of body fat is nearly 3500 calories. So, If you burn 500 calories every day it will take you 1 week to lose 1 pound.
You can do jumping jacks to burn a lot of calories, that's fine. But doing only jumping jacks to burn 1000 calories is not safe.
You have to perform over five thousand jumping jacks to burn 1000 calories, that's so crazy. It will make you some overuse problems like aches and pain, cardiovascular stress, lower immunity, depression, and more.
Either you can try jumping jacks variation to burn a lot of calories. Look at some of the best jumping jacks variations to burn 1000 calories.
Read more: How many sit-ups a day to lose weight fast?
39 Jumping jacks variation for burning more calories?
The standard jumping jack is well enough to burn a lot of calories. But you can make it more difficult to target more muscles and body parts to burn the most calories possible.
Look at this video about 39 variations of jumping jacks in less than 2 minutes.
Risks and issues you should care about?
If you want to burn 1000 calories by doing only jumping jacks, that will be the wrong decision. Because it will take you a long time to perform. And can make overuse problems like leg pain and muscle injuries.
Instead, you can try jumping jacks with other exercises. For example, 2 minutes running then one-minute jumping jacks, for 5 to 10 reps. Or, one jumping jack then 5 burpees, for 5 to 10 minutes.
Doing jumping jacks regularly doesn't have any health problems. But you should aware of some common things such as taking proper rest, drinking water, eating healthily, and not overtraining.
If you don't take good care of yourself, you can face issues like aches and pain, stress and anxiety, and feeling tired and overwhelmed.
So don't forget to have some rest days in your workout routine. You can go camping in the near national park in your area or on a long drive with your family as I do.
Final Thoughts
The Jumping jack is a great workout to burn calories and lose weight. But doing only jumping jacks to burn 1000 calories is insane. You should try variations or standard jumping jacks with another exercise.
Always remember that you are doing exercise for your good health. Don't ever make it crapy to harm you. Take proper rest, eat a healthy diet, do regular exercise and practice mental wellness. You will definitely lose weight or achieve your fitness goal.