400 Jumping Jacks A Day: What Can You Expect?

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Jumping jacks can be a useful no-equipment way to get some exercise. Find out what you can expect from doing 400 repetitions a day.

Many people are interested in how many calories a 10-minute workout like this can burn.

As a first example, a 185-pound (83 kg) person will burn around 117 calories while doing 400 jumping jacks. There is potentially an afterburn effect if you do the repetitions at high intensities.

Besides that, doing 400 jumping jacks a day can also cause positive changes in your cardiovascular health, arm and leg coordination, muscle endurance, mood, etc.

A high-intensity 10-minute workout a day can offer valuable benefits. You do want to keep in mind that adding some resistance training exercise days to your routine is helpful for many fitness goals too.

How many calories will 400 jumping jacks burn?

One of the results most people are interested in is how much doing 400 jumping jacks can do in terms of burning calories.

Jumping jacks can help in this area because they likely involve movements that are more intense than your usual daily activities. This makes it so your body requires more energy (calories) to function.

There are ways to predict roughly what amounts this comes down to.

With these and the info that the average person does around 40 jumping jacks per minute, you can estimate that people with certain body weights will burn the following amounts of calories with 400 repetitions:

  • 125 pounds (56 kg) body weight: 79 calories
  • 155 pounds (70 kg) body weight: 98 calories
  • 185 pounds (83 kg) body weight: 117 calories
  • 215 pounds (97 kg) body weight: 135 calories

In reality, the numbers will likely look slightly different for you due to differences in body composition, hormone levels, jumping jack speed, etc.

That being said, these numbers do give you some idea about how many jumping jacks burn what amounts of calories.

Will it help you lose weight?

Knowing that you are burning more calories by doing 400 jumping jacks a day is nice but you likely also want one of the potential effects of that, losing weight.

To make weight loss happen, you need to make it so your body needs more energy than is coming in from food. At this point, you start using energy stores like body fat to get the difference.

Jumping jacks can help weight loss in the sense that they can get you to this point or make the difference bigger.

At the same time, you need to remember that it is possible to do a lot of jumping jacks and still gain weight with suboptimal habits in other lifestyle areas.

Similarly, you can lose weight with fewer jumping jacks or without any exercise at all.

You may improve your cardiovascular health

You do engage a variety of muscles to a certain extent but jumping jacks are still mainly a cardiovascular exercise. That means you mostly work your heart, lungs, and blood vessels.

This cardiovascular system is responsible for extracting oxygen from the air and moving it, nutrients, and waste products to the right places inside of your body.

When doing jumping jacks, you need to do these things to a larger extent and your cardiovascular system has to work harder.

If you move at a speed that is intense enough (but not too intense) this can make your heart and lungs stronger.

This is typically a good thing because a stronger cardiovascular system tends to reduce the risk of related conditions (1, 2, 3).

400 jumping jacks a day could improve your coordination

The first few times you tried doing jumping jacks the resulting movements were likely not that elegant. This is not the hardest exercise out there but it does require some coordination.

As you got more experienced with jumping jacks, your arm and leg movements likely got more in synchronization.

In simpler words, your arm and leg coordination likely got better because of the extra practice.

These skills are not only helpful during your 400 jumping jacks every day. They can also help you avoid missteps and bumping into things during daily activities like walking around and climbing stairs.

You may get better muscle endurance

As mentioned, jumping jacks will mostly be useful for improving your cardiovascular health. At the same time, working your muscles more intensely than usual can still offer benefits.

Some of these results include slowing down degradation, improving the health of the muscles, and improving muscle endurance.

Especially in some of the weaker muscles involved like your deltoids (shoulder), inner thigh muscles, outer thigh muscles, and calves.

Improving muscle endurance in these areas can make walking around and carrying objects more comfortable and convenient.

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Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.