The benefits of jumping jacks include weight loss as this exercise helps burn fat in the abdomen, belly region, arms and legs. It increases your metabolism to help you burn fat and lose weight. Jumping jacks for weight loss is highly effective for most people and helps you burn a whole lot of calories.
Five times each day: Do a set of 100 jumping jacks
Squeeze in a set—traditional high-impact JJs, or modified low-impact JJs—before your shower, while your computer is booting up, while dinner is cooking, or during a TV commercial break. You'll get your heart pumping and burn an extra 700 cals a week!
Complement your cardio (30 minutes of walking a day, remember!) by adding in 3 sets of 100 “jacks” throughout the day. It only takes 2 minutes to complete each set, and you'll burn a total of 60 additional calories a day.
Jumping jacks will not only help you lose weight and build muscle, it will improve posture and mood, while boosting your energy and improving your sleep. You'll burn about 100 calories doing 500 jumping jacks a day, and it only takes about 2 minutes to knock out each set of 100 jacks, so that .
50 jumping jacks, 15 burpees, 15 lunges on each leg. Rest for 1 minute, then repeat 4 more times. Move more throughout the day.
This is equivalent to about 12.8 hours or roughly 21,840 jumping jacks if we assume an average calorie burn rate of 10 calories per minute. Keep in mind that this is a simplified calculation and individual results may vary.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Jumping jacks improve cardiovascular fitness
Jumping jacks increase heart rate and respiration, challenging your cardiovascular system. Completing extended sets of jumping jacks and progressing the duration of your sets will improve your aerobic fitness and endurance.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
Jumping jacks help aid weight loss (2). This cardio workout also helps reduce body fat by burning more calories and creating a negative energy balance in the body. Its high intensity reduces not only belly fat but also overall body weight.
Beginners should start with a daily set of 10 jumping jacks interspersed with other exercises, while more expert exercisers can aim for a daily set of 25 jumping jacks. Ultimately the conclusion is to add jumping jacks to your regular workout to tone, tighten your body and burn calories.
Jumping jacks is one such exercise that has everything to do with weight loss. But if you are super serious about losing weight, doing the regular jumping jacks are not going to give you great results. Therefore, you need something that can be as simple as jumping jacks but can burn calories like burpees.
Jumping Jacks Improve Mobility
For example, your hips and shoulders both abduct and adduct (move out to the side and back) in the frontal plane, a direction that is not adequately represented in most forward-and-backward movement exercises (walking, running, rowing, hiking, squats, etc.).
According to physical therapists and other types of fitness professionals, jumping jacks are an excellent method to exercising and firming up the calves, the glutes, and even the hamstrings. Additionally, if you slightly bend the arms while you raise them over the head, the biceps and the triceps will be engaged.
Or another study done over a period of about 10 months showed that burning 400 or 600 calories per week by doing cardio exercise resulted in average weight loss of 3.9 kg and 5.2 kg respectively. For best results, try to do at least 20–40 minutes of cardio per day or about 150–300 minutes per week.
How To Lose 9 Kg In A Month Diet Plan? To lose 9 kg in a month, follow a well-balanced diet plan for weight loss. Include whole grains, lean proteins, fruits, and veggies. Practice portion control, drink plenty of water, and avoid processed foods.
Burning calories with jumping jacks is easy. You can burn up to 100 calories with 500 jumping jacks. For burning 500 calories with jumping jack exercise, you might have to do a total of 2500 jumping jacks.