For those who want to do bodyweight exercises in their workout routine jumping jacks can be a good choice if you looking for an exercise that workout your full body, burns calories and tone your muscles. However, when it comes to getting the best results from doing jumping jacks you should do an appropriate number of jumping jacks according to your fitness level and goals.
How many jumping jacks per day as per your fitness level? The short answer.
For getting the best results from jumping jacks you should pick a number that you are comfortable with. Beginners can do 15-20 jumping jacks per set and do 50-60 jumping jacks per day. For the intermediate level 25-30 jumping jacks which means 70-90 jumping jacks per day. For the advanced level 40-50 jumping jacks per set which totals 100 – 150 jumping jacks a day.
Read on if you want a detailed answer for how many jumping jacks should I do a day, recommended number of sets and how many jumping jacks to do for different fitness goals.
How many jumping jacks should I Do to lose weight and build body strength?
The amount of jumping jacks you should do a day can vary depending on your fitness level, workout goals and other factors such as age and health conditions.
When doing any new exercise it’s important to listen to your body and from the start of your workout it’s better not to push yourself too hard especially if you are a beginner.
Below you will read about how many jumping jacks to do as per your fitness level and number of sets you should do and how many days a week you should do jumping jacks.
How many jumping jacks per day for beginners
A beginner could start doing 15-20 jumping jacks per set. And they should do 3 sets of jumping jacks per day.
It’s ok for a beginner if they could do 15-20 jumping jacks for their first two sets and in the last set they only do 10 jumping jacks.
For beginners, it’s recommended that they do jumping jacks 3-4 days a week.
But you should always listen to your body. If after the workout you notice your leg muscles are sore and your body is not completely recovered then it’s better to do your next workout after taking adequate amounts of rest.
How many jumping jacks per day for the intermediate level
If you are at the intermediate level then you can do 3-4 set of 25 jumping jacks. But in the first set, you need to try to do 30 or more than 30 jumping jacks.
In a week you can do jumping jacks for three days.
Jumping jacks can be a part of a full body workout but for intermediate exercisers, it’s recommended to do some additional exercises so that they can have an effective workout.
Related: 9 Benefits Of Morning Exercise Before Breakfast & Tips.
How many jumping jacks should I do a day for the advanced level
When you are doing strength training with bodyweight exercises you can incorporate jumping jacks at the start of your workout for warmup and at the end of your workout to cool down.
As an advanced-level exerciser, you need to do 40-50 jumping jacks per set and you need to do 4 sets of jumping jacks.
If you follow this then you should workout with jumping jacks for 3 days a week. Or it’s better for you if you do this exercise every other day.
To increase the exercise intensity as an advanced-level exerciser you can do the following things:
- Increase the speed: Once you mastered the basic jumping jacks movement you can try doing it at a faster pace. This will raise your heart rate and increase the difficulty level of jumping jacks.
- Include interval training: Instead of doing jumping jacks at the same pace from start to end, break it up with short periods of high-intensity jumping jacks and then take a 10-15 second resting period. For example, do 30 seconds of high-intensity jumping jacks then take 10-15 seconds rest and repeat for a total of 2-5 minutes.
- Add more jumping jacks variation to your workout: Only doing one variation of jumping jacks can get boring, to make your workouts interesting and engaging, try different variations of jumping jacks like – plank jacks, cross jacks and squat jacks. Doing these variations will also help you to work on different muscle groups.
- Add other exercises with jumping jacks: For an effective full-body workout you should incorporate jumping jacks with other exercises like –pushups, squats, lunges and burpees. This will help you to have a well-rounded bodyweight training routine and help you further enhance your fitness level.
When you want to do a large number of jumping jacks or do more than 100 jumping jacks daily you should not forget to warm up before starting your workout and cool down after completing the workout to avoid workout injuries.
It’s recommended to pick a difficulty level that is good for your fitness level. It’s essential to listen to your body and progress at the pace which feels comfortable for you. To further improve your workouts don’t forget to maintain proper body posture and always wear appropriate workout shoes to support your joints and prevent injuries.
Number of jumping jacks you should do for weight loss
If you want to lose weight doing bodyweight exercises then you should add jumping jacks to your workout routine.
The recommended number of jumping jacks to do for weight loss depends on a few factors and they are – your body weight, age, fitness level and your workout intensity. In general, you should try to do 4-5 sets of jumping jacks and per set, you can do 25-40 jumping jacks for better weight loss results.
But only doing jumping jacks might not give you noticeable weight loss results. Along with jumping jacks, you should do other exercises to train your body and do 2-3 cardio sessions per week.
For weight loss, it’s essential to burn more calories than you consume. Thus doing jumping jacks will help you burn calories but you can do jumping jacks up to a certain number and after that, you will be exhausted. For that reason, it’s recommended to do various exercises that target different muscle groups to optimise your workouts for fat loss. You can also read our article where you will learn about how to lower your body fat percentage naturally.
Related: Morning pushup routine for beginners to advanced level.
How many jumping jacks in 1 minute
The number of jumping jacks you can do in 1 minute will depend on your fitness level and your experience with this exercise.
Being said that a beginner can do 25-30 jumping jacks in one minute. Where an intermediate exerciser can easily do 40-50 jumping jacks per minute.
And someone who is at the advanced level can do 60-80 jumping jacks in 1 minute.
Related: 12 Best Exercise Tips For Busy People.
Is it good to do 100 jumping jacks a day?
The short answer is yes, doing 100 jumping jacks a day can be a good workout to get fit and stay in shape. When you do 100 jumping jacks a day it will improve your cardiovascular health, build muscle strength and increase body flexibility.
Doing jumping jacks more often can also help to boost energy levels, burn calories so that you can maintain healthy body weight and reduce stress.
Jumping jacks are low-impact exercises which makes them suitable for beginners and for people with joint issues or other medical conditions.
On average doing 100 jumping jacks will help you to burn 20-32 calories.
A person having a body weight of 60 kg (132.277 lbs) will burn 8 calories per minute doing jumping jacks.
Adding 100 jumping jacks into your daily routine can help you improve your physical health and does provide many other benefits as well.
Do 500 jumping jacks burn 100 calories?
The amount of calories you burn doing jumping jacks depends on your body weight. But for most people doing 100 jumping jacks will burn 20-32 calories.
So, if we do the math then doing 500 jumping jacks can burn 100 – 160 calories.
To know how many jumping jacks should I do a day first you need to find out your fitness level.
On average someone can do 3 daily set of 25 jumping jacks to improve their fitness level and burn their unused calories.
If you are not going to the gym then jumping jacks can be a great bodyweight exercise to do at home. For better weight loss and toning results, you should also do some other exercises along with jumping jacks to get better results. You can read our article where we provide a list of exercises that you can do daily.