Jumping Jacks vs Burpees: Similar Calories per Hour, Burpees Win per Rep
Jumping jacks (MET 8.0) and burpees (MET 7.5) burn about the same per minute, but one burpee burns far more than one jumping jack. Full per-rep, per-minute and per-workout comparison with tables.
Jumping jacks (MET 8.0) and burpees (MET 7.5) have almost the same MET value, meaning they burn similar calories per hour. However, burpees are more intense per rep while jumping jacks are more sustainable. Here's how to choose between them.
Quick Comparison
| Factor | Jumping Jacks | Burpees |
|---|---|---|
| MET value | 8.0 | 7.5 |
| Calories/hour (70 kg) | 560 kcal | 525 kcal |
| Difficulty | Moderate | High |
| Reps per minute | 50-80 | 8-15 |
| Calories per rep | ~0.15 kcal | ~1.0 kcal |
| Sustainable duration | 20-30+ min | 5-15 min |
| Primary muscles | Legs, shoulders | Full body |
Calorie Burn: The Numbers
Per Hour (Similar MET, Similar Burn)
| Weight | Jumping Jacks | Burpees |
|---|---|---|
| 55 kg | 440 kcal | 413 kcal |
| 65 kg | 520 kcal | 488 kcal |
| 75 kg | 600 kcal | 563 kcal |
| 85 kg | 680 kcal | 638 kcal |
| 95 kg | 760 kcal | 713 kcal |
Key insight: When performed continuously for the same duration, both exercises burn nearly the same calories (jumping jacks about 7% more on paper).
Per Rep Comparison
| Metric | Jumping Jacks | Burpees |
|---|---|---|
| Calories per rep | 0.1-0.2 | 0.8-1.5 |
| Time per rep | ~1 second | 4-5 seconds |
| Reps in 10 min | 500-800 | 80-150 |
| Effort level | 4-6/10 | 8-10/10 |
The Key Difference: Intensity Per Rep
Burpees: High Intensity Per Rep
- Full body movement
- Explosive jump
- Ground contact (push-up position)
- Requires more energy per repetition
- Fatiguing quickly
Jumping Jacks: Lower Intensity, Higher Volume
- Simple, rhythmic movement
- Stays on feet throughout
- Can maintain for longer periods
- Less technique-demanding
- Sustainable cardio
Practical Comparison: Real Workouts
10-Minute Workout Comparison
| Workout | Reps Completed | Calories (70 kg) |
|---|---|---|
| Jumping jacks (continuous) | 500-700 | 93 kcal |
| Burpees (continuous) | 80-120 | 88 kcal |
| Burpees (sets with rest) | 60-80 | 60-70 kcal |
Reality check: Most people can't do continuous burpees for 10 minutes, so actual calorie burn is often lower.
Realistic 100-Rep Challenge
| Challenge | Time | Calories (70 kg) | Difficulty |
|---|---|---|---|
| 100 jumping jacks | 2 min | 19 kcal | Easy-Moderate |
| 100 burpees | 12-18 min | 80-100 kcal | Very Hard |
Difficulty Comparison
Jumping Jacks
| Factor | Rating |
|---|---|
| Physical difficulty | ⭐⭐⭐☆☆ (3/5) |
| Technique required | ⭐☆☆☆☆ (1/5) |
| Cardiovascular demand | ⭐⭐⭐☆☆ (3/5) |
| Strength required | ⭐⭐☆☆☆ (2/5) |
| Beginner friendly | ⭐⭐⭐⭐⭐ (5/5) |
Burpees
| Factor | Rating |
|---|---|
| Physical difficulty | ⭐⭐⭐⭐⭐ (5/5) |
| Technique required | ⭐⭐⭐☆☆ (3/5) |
| Cardiovascular demand | ⭐⭐⭐⭐⭐ (5/5) |
| Strength required | ⭐⭐⭐⭐☆ (4/5) |
| Beginner friendly | ⭐⭐☆☆☆ (2/5) |
When to Use Each Exercise
Choose Jumping Jacks If:
- You're warming up before a workout
- You want sustained cardio (10-30 minutes)
- You're a beginner building fitness
- You need a low-barrier exercise
- You want to add movement breaks during the day
- You're doing active recovery
Choose Burpees If:
- You want maximum intensity in short time
- You're doing HIIT training
- You want strength + cardio combined
- You're short on time
- You're advanced and want a challenge
- You're building full-body conditioning
Combining Both: HIIT Workout
Use both exercises together for an effective HIIT workout:
20-Minute HIIT Circuit
| Round | Exercise | Work | Rest |
|---|---|---|---|
| 1-4 | Burpees | 30 sec | 30 sec |
| 5-8 | Jumping jacks | 45 sec | 15 sec |
| 9-12 | Burpees | 30 sec | 30 sec |
| 13-16 | Jumping jacks | 45 sec | 15 sec |
| 17-20 | Alternating | 30 sec | 30 sec |
Estimated burn (70 kg): 180-220 kcal
Why This Works
- Burpees provide high-intensity peaks
- Jumping jacks allow active recovery
- Full body engagement throughout
- Variety prevents boredom
- Sustainable for full 20 minutes
Muscles Worked Comparison
| Muscle Group | Jumping Jacks | Burpees |
|---|---|---|
| Calves | ●●●●○ | ●●●○○ |
| Quads | ●●●○○ | ●●●●● |
| Glutes | ●●○○○ | ●●●●○ |
| Core | ●●○○○ | ●●●●○ |
| Shoulders | ●●●○○ | ●●●●○ |
| Chest | ●○○○○ | ●●●●○ |
| Triceps | ●○○○○ | ●●●○○ |
Verdict: Burpees provide a more complete full-body workout, but jumping jacks are better for pure cardio with shoulder engagement.
Injury Risk Comparison
| Factor | Jumping Jacks | Burpees |
|---|---|---|
| Joint impact | Moderate | High |
| Wrist strain | Low | Moderate-High |
| Lower back risk | Low | Moderate |
| Shoulder stress | Low | Moderate |
| Knee strain | Moderate | Moderate-High |
Safety note: Burpees carry higher injury risk due to the floor transition and explosive jump. Proper form is essential.
Calculate Your Burn
Compare your personal calorie burn:
Related Guides
- How Many Calories Do Jumping Jacks Burn? — Complete guide
- Jumping Jacks vs Running Calories — Running comparison
- Jumping Jacks for Weight Loss — Weight loss strategy
- Jumping Jack Benefits & Muscles Worked — Full benefits guide