How Many Calories Does 100 Star Jumps Burn? Practical Answers & Workout Tips

Ever found yourself counting to 100 in the middle of a quick home workout or office break and wondered, “how many calories does 100 star jumps burn?” You’re not alone — star jumps (aka jumping jacks) are a go-to move for fast cardio, but it’s easy to overestimate how many calories a short burst actually uses. Let’s break it down with real numbers, useful variations, and ways to make those 100 reps more effective.

Quick answer: calories burned for 100 star jumps

The exact number depends on your body weight, intensity, and how fast you do them. As a ballpark:

• Light/slow pace (about 90–120 seconds for 100 reps): roughly 12–18 calories for someone 155 lb (70 kg).
• Moderate/steady pace (about 60–90 seconds): roughly 10–15 calories for a 155 lb person.
• Fast/intense (about 45–60 seconds): roughly 8–12 calories for a 125–185 lb range, scaling with body weight.

Why so low? Star jumps are brief — even though they spike heart rate, a single minute or two won’t burn as many calories as a sustained cardio session. But they’re excellent for boosting intensity, improving coordination, and adding NEAT (non-exercise activity thermogenesis) to your day.

How many calories does 100 star jumps burn — the math (simple method)

To estimate calories burned we use METs (metabolic equivalents). Star jumps/jumping jacks are roughly 8 METs for vigorous effort. Calories per minute = MET × 3.5 × weight (kg) / 200. Example for a 70 kg (155 lb) person doing 100 star jumps in 1 minute:

• Calories/minute ≈ 8 × 3.5 × 70 / 200 ≈ 9.8 kcal
• If 100 reps take 90 seconds, multiply by 1.5 → ≈ 14.7 kcal

Use those calculations to personalize the estimate with your weight and speed. Wearable fitness trackers can give a rough real-world read, though they’re not perfectly precise for short bursts.

Why star jumps are still worth doing

Even if the caloric payoff per 100 reps is modest, star jumps offer multiple fitness benefits:

• Full-body movement that engages shoulders, core, hip flexors, and calves.
• Quick cardiovascular stimulus — great for warming up or adding intensity to circuits.
• Accessible and equipment-free, ideal for short HIIT sets or active breaks.

Real-world example: making 100 star jumps count

Scenario: You do 3 sets of 100 star jumps spread through a 30-minute AMRAP circuit (work for 1 minute, rest 1 minute). If each 100 reps takes ~60–90 seconds, you’ll accumulate roughly 30–50 kcal from the star jumps alone but also increase the overall calorie burn of the circuit because of elevated heart rate and small afterburn (EPOC). Pairing them with squats, push-ups, and lunges creates a higher total training effect than a single uninterrupted set.

Workout variations and progressions

Want to get more from your star jumps or make them beginner-friendly? Try these options:

• Tabata star jumps: 20 seconds on, 10 seconds off — 8 rounds. Short, brutal, and great for improving VO2 max.
• EMOM (Every Minute On the Minute): 30 star jumps at the top of each minute for 10 minutes.
• Low-impact star jumps: step side-to-side and raise arms overhead rather than jump — perfect for joint issues.
• Weighted progression: hold light wrist weights or a medicine ball hug to increase muscular demand (use caution and proper form).

Practical tips to maximize results

1. Combine star jumps with strength training to build muscle — more muscle = higher resting metabolic rate.
2. Use them in intervals (e.g., HIIT) rather than relying on long single sets for better cardiovascular benefits and calorie burn.
3. Focus on full range of motion and quick foot turnover to keep intensity high without sacrificing form.
4. Track progress by rep speed, number of sets, or ability to reduce rest periods — not just calories.
5. Pair short high-intensity bursts with smart nutrition — a slight calorie deficit and enough protein will produce weight loss and preserve lean mass.

Healthy lifestyle advice that amplifies short workouts

Short movements like 100 star jumps are pieces of a bigger puzzle. To lose weight or improve fitness sustainably:

• Prioritize a balanced diet — track calories and macronutrients with guidance from reliable nutrition guides.
• Build consistency with a weekly plan — check out structured workout routines that mix cardio, strength, and mobility.
• Sleep and stress management are non-negotiable — poor sleep reduces workout quality and metabolic efficiency.
• Increase daily movement: walk more, take stairs, and use active breaks to compound calorie burn across the day.

Safety & form cues

To avoid injury and get the most from your 100 star jumps:

• Land softly with a slight knee bend to reduce impact.
• Keep your core engaged and chest lifted to protect the lower back.
• Start with low-impact variations if you have knee, hip, or ankle pain, then progress slowly.

Frequently Asked Questions

1. Exactly how many calories does 100 star jumps burn?

There’s no single number — but expect roughly 8–18 calories for most people depending on body weight and speed. If you do them fast as part of a longer HIIT session, total session calories will be higher.

2. Are star jumps effective for weight loss?

Star jumps help by raising heart rate and increasing total energy expenditure, but weight loss requires a sustained calorie deficit. Combine them with strength training, consistent cardio, and proper nutrition for the best results.

3. How do I modify star jumps if I have joint pain?

Try low-impact versions: step side-to-side while raising arms overhead instead of jumping. Reduce range of motion, slow the tempo, and focus on breathing. If pain persists, consult a healthcare professional before continuing high-impact moves.

Conclusion — try your own 100 star jumps test

So, how many calories does 100 star jumps burn? The short answer: not as many as you might hope in isolation — usually in the low double digits — but they’re a powerful tool when used within circuits, HIIT, or daily movement breaks. Want to put this into practice? Try a 7-day micro-challenge: do 100 star jumps once a day, track time and perceived intensity, then adjust by adding strength moves or swapping in a Tabata protocol. For more structured ideas, explore our workout routines and wellness tips pages to build a plan that fits your goals.

Ready to turn short bursts into real gains? Start today, track progress, and come back for variations and nutrition tips to accelerate results.