Jumping Jacks
Jumping jacks are a simple full-body calisthenic that quickly raises heart rate and improves coordination. They work well as a warm-up, cardio interval, or equipment-free conditioning exercise.
Calorie Burn Highlights
263
kcal estimated
7.5
Vigorous
Beginner
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 7.5 means this activity burns 7.5× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Jumping Jacks
- 1
Stand tall with feet together and arms resting at your sides.
- 2
Jump your feet wider than shoulder-width while raising both arms overhead.
- 3
Land softly with knees slightly bent, then jump back to the starting position.
- 4
Continue at a controlled, rhythmic pace while keeping your core engaged.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Plain Bagel (~260 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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