Fitness••Updated •5 min read
Jumping Jacks Calories Burned Per Minute: Complete Breakdown
Find out exactly how many calories jumping jacks burn per minute based on your weight and pace. Includes per-rep calculations and optimization tips.
Jumping jacks burn approximately 8-12 calories per minute at moderate intensity for an average adult. The exact rate depends on your body weight, pace, and range of motion.
Quick Answer: Calories Per Minute
| Weight | Light Pace | Moderate Pace | Vigorous Pace |
|---|---|---|---|
| 55 kg | 5.5 kcal/min | 7.3 kcal/min | 8.3 kcal/min |
| 65 kg | 6.5 kcal/min | 8.7 kcal/min | 9.8 kcal/min |
| 75 kg | 7.5 kcal/min | 10.0 kcal/min | 11.3 kcal/min |
| 85 kg | 8.5 kcal/min | 11.3 kcal/min | 12.8 kcal/min |
| 95 kg | 9.5 kcal/min | 12.7 kcal/min | 14.3 kcal/min |
Use our Jumping Jack Calorie Calculator for personalized calculations.
How Pace Affects Per-Minute Burn
Light Pace (30-50 reps/min)
- MET equivalent: ~6.0
- Who this is for: Beginners, warm-ups, recovery
- Sustainable for: 20-30+ minutes
- Calorie burn (70 kg): 7 kcal/min
Moderate Pace (50-80 reps/min)
- MET equivalent: 8.0 (Compendium code 02020, the value our calculator uses)
- Who this is for: Regular exercisers, standard workouts
- Sustainable for: 10-20 minutes
- Calorie burn (70 kg): 9.3 kcal/min
Vigorous Pace (80-100+ reps/min)
- MET equivalent: ~9.0
- Who this is for: Advanced, HIIT intervals
- Sustainable for: 1-5 minutes
- Calorie burn (70 kg): 10.5 kcal/min
Calories Per Single Jumping Jack
One jumping jack burns approximately 0.1-0.2 calories.
The variation depends on:
- Body weight (heavier = more calories)
- Speed of execution (faster reps spread the same per-minute burn over more reps)
- Range of motion (full extension = more)
- Landing impact absorption
Per-Rep Estimates by Weight (8.0 METs, 60-80 reps/min)
| Weight | Calories Per Rep |
|---|---|
| 55 kg | 0.09-0.12 kcal |
| 65 kg | 0.11-0.14 kcal |
| 75 kg | 0.13-0.17 kcal |
| 85 kg | 0.14-0.19 kcal |
| 95 kg | 0.16-0.21 kcal |
Per-Minute Chart by Weight (Detailed)
At 60 Reps Per Minute (Standard Moderate Pace)
| Weight | Per Minute | Per 5 Min | Per 10 Min |
|---|---|---|---|
| 50 kg | 6.7 kcal | 33 kcal | 67 kcal |
| 55 kg | 7.3 kcal | 37 kcal | 73 kcal |
| 60 kg | 8.0 kcal | 40 kcal | 80 kcal |
| 65 kg | 8.7 kcal | 43 kcal | 87 kcal |
| 70 kg | 9.3 kcal | 47 kcal | 93 kcal |
| 75 kg | 10.0 kcal | 50 kcal | 100 kcal |
| 80 kg | 10.7 kcal | 53 kcal | 107 kcal |
| 85 kg | 11.3 kcal | 57 kcal | 113 kcal |
| 90 kg | 12.0 kcal | 60 kcal | 120 kcal |
| 95 kg | 12.7 kcal | 63 kcal | 127 kcal |
| 100 kg | 13.3 kcal | 67 kcal | 133 kcal |
Heart Rate Zones and Calorie Burn
Your heart rate during jumping jacks affects per-minute calorie burn:
| Heart Rate Zone | % Max HR | Typical Pace | Burn Multiplier |
|---|---|---|---|
| Zone 2 (Endurance) | 60-70% | Light | 0.85x |
| Zone 3 (Aerobic) | 70-80% | Moderate | 1.0x (baseline) |
| Zone 4 (Threshold) | 80-90% | Vigorous | 1.15x |
| Zone 5 (Maximum) | 90-100% | Max effort | 1.25x |
Time-Based Quick Reference
How long to burn specific calories (70 kg, moderate pace):
| Calorie Target | Time Required |
|---|---|
| 50 kcal | 5.4 minutes |
| 100 kcal | 10.7 minutes |
| 150 kcal | 16.1 minutes |
| 200 kcal | 21.4 minutes |
| 250 kcal | 26.8 minutes |
| 300 kcal | 32.1 minutes |
Optimizing Per-Minute Burn
Form Tips for Maximum Burn
- Full arm overhead extension — Don't cut the movement short
- Wide foot placement — At least shoulder width on landing
- Explosive jump — Quick, powerful movements
- Soft landings — Absorb with knees, stay light on feet
- Continuous motion — Minimize pauses between reps
Common Mistakes That Reduce Burn
- Lazy arms — Not extending fully overhead (-10-15% burn)
- Small jumps — Feet barely leaving ground (-5-10% burn)
- Slow pace — Taking long pauses between reps
- Hunched posture — Reduces core engagement
HIIT Intervals: Maximizing Per-Minute Efficiency
High-intensity intervals can increase your effective per-minute burn:
30/15 Protocol
- 30 seconds: Maximum effort jumping jacks
- 15 seconds: Rest
- Per-minute average: 10-12 kcal/min (work periods only)
Tabata Style (20/10)
- 20 seconds: All-out effort
- 10 seconds: Rest
- 8 rounds: 4 minutes total
- Estimated burn: 50-70 kcal in 4 minutes
Comparison: Per-Minute Rates of Similar Exercises
| Exercise | Calories/Min (70 kg) |
|---|---|
| Jump Rope (moderate) | 10.3 kcal |
| Jumping Jacks | 9.3 kcal |
| Burpees | 8.8 kcal |
| Mountain Climbers | 8.0 kcal |
| High Knees | 7.5 kcal |
| Running in Place | 7.0 kcal |
Calculate Your Per-Minute Burn
Get your exact per-minute calorie rate:
Jumping Jack Calorie Calculator →
Related Guides
- How Many Calories Do Jumping Jacks Burn? — Complete guide
- Jumping Jacks for Weight Loss — Weight loss guide