Calories Burned Doing Jumping Jacks: Chart by Weight and Calculator
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This page provides estimates for the calories you might use doing jumping jacks. The table below relies on standardized metabolic data to calculate these values. Keep in mind that these figures are only estimates for a typical adult. Your actual energy expenditure depends on your current fitness, your body composition, your technique, and how hard you actually work.
Fitness trackers also provide estimates rather than exact measurements. Older adults may have different baseline values. Use this table as a practical guide for your training.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort (code 02020) | 7.5 | 214 | 268 | 321 | 375 | 429 |
By duration
For the row “Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort” (7.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 107 | 134 | 161 | 188 | 214 |
| 30 min | 214 | 268 | 321 | 375 | 429 |
| 45 min | 321 | 402 | 482 | 563 | 643 |
| 60 min | 429 | 536 | 643 | 750 | 857 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort: 7.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 268 kcal.
Which row is you?
The data provides a single category for jumping jacks, classified under vigorous effort calisthenics. This classification assumes you are working hard and maintaining a rapid, consistent pace without long breaks. To use the table, find your body weight in the columns to see the estimated calories used during a 30 minute session. If your effort is light or moderate, your actual energy use will fall below these estimates. Adjust your expectations based on your specific intensity and the duration of your workout.
What changes the real number
- How vigorously you swing your arms and push off the ground during each repetition.
- Your ratio of muscle mass to body fat, which influences your baseline metabolic rate.
- The amount of rest you take between sets of jumping jacks.
- Your overall cardiovascular fitness level and how efficiently your body utilizes oxygen.
Practical tips
- Land softly on the balls of your feet to reduce the impact on your knees and ankles.
- Keep a steady breathing rhythm rather than holding your breath during intense intervals.
- Track your active minutes accurately by only counting the time you spend moving.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your knees, ankles, or lower back.
- Dizziness, severe lightheadedness, or a feeling that you might faint.
- Unusual chest pressure or extreme shortness of breath that does not match your effort level.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.