Calories Burned Per Jumping Jack: The Per-Rep Breakdown
How many calories does one jumping jack burn? About 0.2 cal per rep for an average adult. See the per-rep math, a table by body weight, and reps per 100 calories.
One jumping jack burns approximately 0.2 calories for an average adult, ranging from about 0.15 to 0.27 calories per rep depending on your body weight and how hard you work. That tiny number adds up fast: at a steady pace, a few hundred reps becomes a meaningful chunk of your daily burn.
Calories Per Jumping Jack
A single jumping jack is a small movement, so the per-rep calorie cost is small too. For most people it lands right around 0.2 calories per rep.
The exact figure shifts with three things:
- Body weight — heavier bodies move more mass, so they burn more per rep.
- Intensity — explosive, full-range reps cost more than lazy half-reps.
- Range of motion — full overhead arm extension and a wide jump recruit more muscle.
A lighter person doing relaxed jacks might burn closer to 0.15 cal per rep, while a heavier person going hard can push past 0.27 cal per rep. The 0.2 figure is a reliable average to plan around.
Calories Per Jumping Jack By Body Weight
Because per-rep burn scales almost directly with body weight, here's a quick reference at a typical moderate pace (roughly 60 reps per minute):
| Body Weight | Calories Per Rep | Per 50 Reps | Per 100 Reps |
|---|---|---|---|
| 50 kg (110 lb) | 0.16 kcal | 8 kcal | 16 kcal |
| 60 kg (132 lb) | 0.19 kcal | 9 kcal | 19 kcal |
| 70 kg (154 lb) | 0.22 kcal | 11 kcal | 22 kcal |
| 80 kg (176 lb) | 0.25 kcal | 13 kcal | 25 kcal |
| 90 kg (198 lb) | 0.28 kcal | 14 kcal | 28 kcal |
| 100 kg (220 lb) | 0.31 kcal | 16 kcal | 31 kcal |
Notice the per-rep number roughly tracks your weight in kilograms divided by 320. A 70 kg adult sits right at the ~0.2 average that headlines this article.
The Per-Rep Math (METs)
The number isn't a guess — it comes from a standard formula built on METs (Metabolic Equivalent of Task). One MET is the energy you burn sitting still. Moderate jumping jacks are rated at roughly 7.5 METs, and vigorous jacks closer to 9.
The calorie-burn formula is:
Calories per minute = MET × 3.5 × body weight (kg) ÷ 200
Let's run it for a 70 kg adult at moderate intensity (7.5 METs):
- 7.5 × 3.5 × 70 ÷ 200 = 9.2 calories per minute
Now convert that to a single rep. At a moderate pace of about 60 reps per minute:
- 9.2 cal/min ÷ 60 reps = 0.15 cal per rep at a relaxed cadence
Pick up the pace or the range of motion (closer to 9 METs) and that same person climbs toward 0.2–0.25 cal per rep. The faster and fuller each rep, the more energy it costs — which is why intensity matters as much as weight.
You don't have to do this math by hand. Our Jumping Jack Calorie Calculator runs the MET formula for your exact weight, pace, and rep count.
Putting It in Context: Reps for 100 Calories
The per-rep number feels trivial until you stack it up. Here's how many jumping jacks it takes to burn 100 calories at moderate intensity:
| Body Weight | Cal Per Rep | Reps for 100 kcal | Approx. Time |
|---|---|---|---|
| 50 kg | 0.16 kcal | ~625 reps | ~10 min |
| 70 kg | 0.22 kcal | ~455 reps | ~8 min |
| 90 kg | 0.28 kcal | ~360 reps | ~6 min |
So for an average adult, roughly 450–500 jumping jacks burns about 100 calories. That's very achievable across a few sets in a single workout, and it's why jacks are such a popular finisher for fat-loss circuits.
Frequently Asked Questions
How many calories is one jumping jack? About 0.2 calories for an average adult. The realistic range is 0.15 to 0.27 calories per rep, scaling up with body weight and intensity.
How many jumping jacks burn 100 calories? Roughly 450 to 500 reps for a 70 kg adult at moderate pace. Lighter people need more (around 625), heavier people fewer (around 360).
Do heavier people burn more per jumping jack? Yes. Per-rep burn scales almost directly with body weight because you're moving more mass through the same range of motion. A 100 kg person burns nearly double per rep what a 50 kg person does.
Does doing jumping jacks faster burn more per rep? Slightly, but the bigger gain is total reps per minute. Faster, fuller reps raise the MET value (from ~7.5 toward 9), nudging each rep from ~0.2 toward ~0.25 calories while also packing more reps into each minute.
Calculate Your Exact Per-Rep Burn
Want a number tuned to your weight, pace, and rep count instead of an average? Plug in your details:
Jumping Jack Calorie Calculator →
Related Guides
- Jumping Jacks Calories Per Minute — Per-minute burn rates by weight and pace
- How Many Calories Do Jumping Jacks Burn? — The complete calorie guide