14 Proven Benefits of Doing 100 Jumping Jacks a Day

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Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 





Exercise can seem very difficult when you need to lose weight and are out of shape.

Starting out with a move that is simple and non-threatening is always a smart idea when beginning an exercise program. 

Jumping Jacks are a perfect activity to start with. They are an activity that we are all familiar with because the majority of us recall performing them in physical education in elementary school. 

I’ll discuss the advantages of performing a hundred jumping jacks every day in this article but let’s first understand what exactly jumping jacks is and what their origin is.

The jumping jack exercise was made popular by Missourian Gen. John J. Pershing,

The name of this exercise comes from wooden toys with splayed limbs and legs that moved in response to the pushing of a string or stick. These toys were typically designed like soldiers or jesters. 

What really is Jumping Jacks?

Jumping jacks are a traditional bodyweight exercise that is practiced everywhere, from adult exercise classes to physical education classes for third graders.

They are really simple to carry out, so adding them to your routine is simple and will cost you nothing.

  • Be in a standing position, place your feet together, and maintain your arms at your sides.
  • Jump with your legs apart and your arms raised to shoulder height.
  • Reverse the whole activity in order to return to the starting point.
  • To finish your reps or the time allotted, move quickly and fluidly.

14 Proven Benefits of Doing 100 Jumping Jacks a Day

Here are the 14 proven benefits of doing 100 jumping jacks a day:

1. Helps in Losing Weight 

Basic jumping jacks are a straightforward activity that can nonetheless help you lose weight, even though it’s not the most effective way to do it.

Calorie balance is the effective key to weight loss. In order to reduce body fat, you must end each day with a calorie deficit, where you burn more calories than you consume. 

Jumping jacks

To do this, you should eat fewer calories while increasing your regular exercise to burn more calories and shed belly fat. 

Jumping Jacks are a convenient workout for losing weight because they can be performed anywhere, at any time.

They are also quick to finish, only taking a couple of minutes. Jumping jacks can help you burn calories, but how many depends on your weight and how quickly you perform the exercise. 

A 250-pound individual working out at the same intensity will burn 12 calories in a minute, compared to 8 calories for a 120-pound person doing out at a moderate pace.

2. Best ways to do HIIT Training 

An exercise technique known as high-intensity interval training, or HIIT, involves short bursts of intensive exertion interspersed with periods of active rest.

HIIT Exercise

This type of activity can increase your heart rate, which speeds up the process of losing fat.

Jumping Jacks are a perfect fit for HIIT since they are quick and simple to perform and let you easily increase the intensity of the workout.

Jumping jacks should be performed in brief bursts at a high rate of speed for HIIT exercises. Follow this for 20 seconds, then take a 10-second break. Continue on this path until you have completed eight sets.

3. Releases Stress 

Harvard Health Publishing says that several forms of exercise directly relieve stress, and by reducing the risk of physical sickness, exercise also improves the mind. 

Jumping jacks are not different. The quick, repetitive motion of plyometric exercise circulates blood throughout the body and releases feel-good hormones, which help to naturally elevate mood.

Serotonin, sometimes known as the “feel-good” hormone, is released into the body when you perform 100 jumping jacks per day.

This helps to make you joyful and lower your stress levels by working in conjunction with the adrenalin and endorphins that are released into your system.

4. Heart Health Improvement 

Jumping jacks will offer you the best cardio workout there is. 

Exercises like jumping jacks are anaerobic cardiovascular activities where you drain your oxygen supply to meet your body’s energy needs.

As your heart circulates blood that is rich in oxygen throughout your body, the heart muscles are stimulated.

As a result, your heart and other organs, including your lungs, get exercised, keeping your heart healthy.

You might wish to attempt performing 100 jumping jacks every day because we are certain of the significance of maintaining heart health.

5. Risk reduction for various illness 

Apart from improving the health of the heart, jumping jacks help keep off various illnesses every day.

As discussed in the above points, jumping jack is an aerobic exercise, and thus, it helps keep the blood pressure low, reduces symptoms of asthma, lowers sugar levels, and strengthens your immune system. 

Jumping jacks also help improve brain power since they sow down brain tissue losses and help improve cognitive functions. 

6. Helps in toning muscles 

Even though performing 100 jumping jacks a day won’t make you a bodybuilder, it can help increase the muscular mass across your complete body.

100 Jumping jacks a day

Jumping jacks are fantastic exercises for both calorie-burning and muscular toning.

Jumping jacks particularly work your glutes, quads, and hip flexors while also engaging your shoulders and abdominal muscles.

7. Improves coordination 

Jumping jacks may appear straightforward, as they are, but they require considerable balance and coordination to be performed correctly.

You need to be able to time the movement of your arms and legs with the leaps that you make, as well as have some balance when you land.

If you start to perform 100 jumping jacks every day for 30 days, you will start to see substantial progress in your stability and coordination.

8. Promotes flexibility 

If you are new in your fitness journey and have not exercised in a long time, it is a possibility that your flexibility has gone down. 

As a result, performing 100 jumping jacks a day will offer your muscles dynamism since they make you stretch and shorten your muscles, which will increase your flexibility.

The most efficient lubricant in your body is lubricin, a protein found in cartilage that coats the surfaces of joints.

Jumping jacks also help to lubricate your joints since they use several joints, which keeps them functioning like well-oiled machines.

9. Develops stamina and stability 

Jumping jacks are one of the most proven ways to increase stamina and stability and promote an individual’s overall endurance level. 

This is due to the fact that jumping jacks improve the body’s capacity for consuming and utilizing oxygen.

Even though you might start out absolutely out of breath after each rep, you will eventually be able to work out for longer periods of time and add even more intense activities to your routines.

10. Keeps your bones strong 

As your feet leave the ground during a jumping jack, it is considered an impact exercise. As a result, it maintains your bones’ strength and increases bone density.

According to a study published in the American Journal of Health Promotion, jumping 10 times a day, twice a day, is more beneficial for bone development than running or jogging.

Jumping jacks, however, might be dangerous if you have joint problems or insufficient bone density. This is the reason we suggest that you should always consult a professional before commencing any kind of training regimen.

11. Assist in increasing muscle strength 

You will promote muscle strength if you include jumping jacks in your fitness journey.

This is especially true for the muscles used during jumping jacks, including the abs, core muscles, shoulder abductors, hip abductors, lower back muscles, and calves.

12. Excellent warm-up before intense training 

Jumping jacks are a great stand-alone exercise for beginners, but for more seasoned exercisers, they work well as a warm-up before more strenuous workouts.

Doing 100 jumping jacks will raise your heart rate, raise your core body temperature, and stimulate every muscle in your body whether you are about to run or about to lift weights.

13. Jumping Jacks can be used as a full-body workout 

Jumping jacks are a form of equipment-free, total-body workout that you can perform at any place.

Jumping jacks are a particular kind of plyometric workout. Plyometrics is a rapid, powerful aerobic movement that trains your entire body and enhances speed, quickness, and power.

The majority of plyometric exercises include jumping, so your muscles work hard and forcefully for brief periods of time.

Because they mix strength training with aerobic conditioning, jumping jacks are good for your health.

Jumping requires you to use your body weight as resistance while fighting against gravity, which can increase your strength.

The cardiovascular system is strengthened and the repetitive repetition of movements increases the heart rate.

14. Has many variations 

The conventional jumping jacks, which are still healthy, are certainly something you are familiar with.

The ability to mix up the techniques makes it possible to perform 100 jumping jacks per day, which makes the workout more interesting and enjoyable.

This is crucial if you have trouble staying committed and consistent when it comes to exercising.

You can get the following advantages by performing a variant of this exercise every day, which also allows you to target multiple muscles at once.

For instance, while doing the front clap jumping jacks, the shoulders, biceps, triceps, inner thighs, hamstrings, quads, calves, and glutes are all worked out.

How many calories do 100 jumping jacks burn?

100 jumping jacks take around two minutes to complete, yet every single second counts toward your calorie reduction.

For every minute of jumping jacks performed, around 10 calories are burned. You would shed 20 calories if you did the calculations.

You can calculate the number of calories lost by jumping jacks every day by using the Metabolic Equivalent of Task, also known as MET Value. 

The sum of energy our body uses is calculated and analyzed in METs. A given activity will require more energy from your muscles to complete it if its MET value is higher.

Calculating how many calories you burn while exercising can also be made easier by understanding the MET value of an activity.

Jumping Jacks have a MET value of 7.7 times the user’s body weight in kilograms. Next, multiply the outcome by 0.0175 and the number of minutes.

Jumping jacks have a MET value of 2, which, when multiplied by a person’s weight of 180 pounds, yields a result of roughly 20–22 calories.

There can be a number of different factors involved that determine the number of calories one loses in one rep of 100 jumping jacks over a period of time. To list some of them – 

  • Height and weight: Even when the body is at rest, a larger person will burn more calories.
  • Sex: Men often burn more calories than women do since men tend to have greater muscle and less body fat.
  • Age: You burn fewer calories as you age because your metabolism slows down as a result of an increase in body fat and a decrease in muscle mass.

To sum it up, in order to burn a significant amount of calories, you would also need to increase the number of jumping jacks or the intensity of the exercise.

You may also like to read:

How many jumping jacks do I need to do to lose weight?

To effectively lose weight through jumping jacks, let’s break it down:

1. Calorie Balance: Weight loss depends on maintaining a calorie deficit—burning more calories than you consume. Jumping jacks can contribute to this balance.

2. Intensity Matters: The number of calories burned depends on intensity. For a 150-pound person:

  • High Intensity (MET 8): Doing 100 jumping jacks in about 2 minutes burns around 19 calories.
  • Moderate Intensity: If you perform jumping jacks at a moderate pace, you’ll burn fewer calories.

3. HIIT Approach: Incorporate jumping jacks into high-intensity interval training (HIIT). Alternate 20 seconds of intense jumping jacks with 10 seconds of rest. This boosts calorie burn and fat loss.

4. Other Benefits:

  • Stress Reduction: Jumping jacks release feel-good hormones, reducing stress.
  • Heart Health: They improve cardiovascular health and endurance.
  • Muscle Toning: Engage glutes, quads, shoulders, and abs.
  • Coordination and Flexibility: Enhance balance and flexibility.

5. Variations: Explore different jumping jack variations to keep workouts interesting and target multiple muscles.

Can jumping jacks burn belly fat?

Due to their cardiovascular nature, jumping jacks are effective for weight loss. While 100 jumping jacks alone won’t lead to significant fat loss, aiming for five sets of 50 with high intensity can help.

Combine jumping jacks with a balanced diet, strength training, and other exercises for optimal results. Stay hydrated, prioritize sleep, and consult a professional for personalized guidance.


For all the reasons outlined above, jumping jacks are an excellent form of exercise. They not only help, but they are also enjoyable ways to exercise your heart each day.

However, if your objective is to reduce weight, 100 Jumping Jacks per day would not make a significant difference, given the number of calories you would burn.

Therefore, jumping jacks are better suited as a component of a wider workout program than as a standalone exercise.

FAQs About Jumping Jack

What happens if you do 100 jumping jacks a day?

Your present weight and the degree of your workout rely on how many calories you burn. Jumping jacks did slowly and with little motions will not be as effective as those done swiftly and with full awareness of every muscle in the body.

However, if you perform jumping jacks correctly, you can burn up to 16 calories per minute if you weigh more than 250 pounds and 8 calories per minute if you weigh less than 120 pounds.

Is 100 jumping jacks enough to lose weight?

It takes more than 100 jumping jacks to reduce your weight noticeably. Aim for at least 5 sets of 50 jumping jacks, and make sure to maintain a level of effort that will cause you to lose fat.

You must also keep an eye on your diet because losing weight requires a calorie deficit—burning more calories than you consume. Ensure that you consume a lot of veggies, lean proteins, dietary fiber, and healthy fats.

Avoid junk food and drinks that contain sugar.

What happens if I do jumping jacks every day?

Your cardiovascular health will improve if you perform jumping jacks every day. In fact, high-intensity circuit training regimens that incorporate this training may cause people to experience decreased blood pressure, cholesterol, and resting heart rates.

Is 100 jumping jacks good cardio?

Jumping Jacks is an aerobic activity that improves cardiovascular health by getting your heart pumping right away. The body will need more oxygen at the end of the workout. The lungs and heart will have to work harder, which will improve their performance. This will increase the amount of blood pumped with every heartbeat, lower your blood pressure and heart rate, and reduce your chance of developing heart disease and other cardiovascular diseases.

Fun Facts About Jumping Jack

  • In Australia, England, and many other countries, Jumping jacks are popularly known as Star Jumps. 
  • Jumping Jack exercise can be used as good training for building motor skills, coordination, and endurance among kids of around age 5 and above. 
  • Gangnam Style Zumba routine also includes jumping jack exercises.

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