Finding time to get 100 jumping jacks a day into your weekly workout is easier than you think.
If you can motivate yourself to get these done, you will see an abundance of benefits.
Doing 100 Jumping jacks a day will help you burn calories and belly fat, increase lean muscle in your legs and arms, and help you achieve the monthly results you have been looking for. 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.
Over time you will steadily be able to increase from 100 jumping jacks per day to 500 jumping jacks per day, scorching calories and improving your before and after results.
The key to success is to do this exercise consistently over 30 days and extending that to months and years’ time.
You won’t only want to do the same number of jumping jacks every day, you will want to modify and/or increase the duration, frequency, intensity, and type of jumping jack you are doing.
Mix in some other exercises like mountain climbers, air squats, and pushups and you can give yourself a full body workout in a short amount of time.
So, without further ado, let’s find out how many calories 100 jumping jacks burn every day, the benefits you will get and the before and after results you can expect from add jumping jacks to your daily workout routine.
100 Jumping Jacks a Day
If you can achieve 100 jumping jacks per day, you will burn and increasing number of calories and fat, leading to certain weight loss results.
A 200-pound person will burn 25 to 30 calories for every set of 100 jumping jacks.
This will take the typical person about 2 minutes.
If you can find 5 – 2-minute slots throughout the day, leading you to a total of 500 jumping jacks, you can burn 125 to 150 calories per day.
If you do this as a hiit exercise, you will create an afterburn effect, allowing you to burn extra calories as you sleep.
This could take your calorie burn total to 200 or more calories burned per day.
This may not seem like much, but with the overweight culture we live in, every little bit helps.
Just remember, take it easy at first and shoot for 100. Then go to 250, 500 or even 1000 jumping jacks per day.
Listen to your body and don’t overdo it.
Always remember to rest and recover as a much as necessary.
The jumping jack will work several different muscle groups.
First, jumping jacks will work the muscles of your legs.
You will stress the quads, hamstrings, and glutes, but the primary leg muscles you will be targeting include the calf muscles, and the inner and outer thighs.
The more you do, the stronger and more stable you will become.
The second set of muscles being used during the jumping jack is the core including the abs and back.
But the primary muscles being used by the upper body are going to be the deltoids, traps and upper back.
Because you will be doing so many reps, you will still develop lean muscle in those regions of the body, even though there is not a lot of resistance during the exercise.
100 Jumping Jacks a Day Results
If you want to see results with jumping jacks, you need to do them consistently every day.
As you progress towards your goals and 30-day results, know that it’s going to take several months of constant work to make it a habit.
Your before and after pics will reflect your hard work, especially if you continue to challenge yourself to 250 or 500 jumping jacks per day.
You will want to especially increase the intensity of these exercises over time.
The harder you will work, the more calories you will burn over time.
Lean muscle will increase, mood will be enhanced, and your posture will improve, and you will lose weight.
100 jumping jacks may be enough in the beginning, but you need to continue to make it harder on yourself.
Your body will adapt if you don’t and your results will plateau and level off.
Summary: 100 Jumping Jacks a Day
If you can do the minimum 100 jumping jacks per day, you will start to discover the benefits consistent exercise will do to your body. Increase from 100 to 250 to 500 over time and you will begin to develop lean muscle, burn calories, and better your overall wellbeing. Mix in other exercises like air squats and pushups and you can get a full body workout in less than 10 minutes a day. Keep moving, keep challenging yourself and keep exercising!
If you liked this article, check out: 10 Reasons Why You Should do 100 Mountain Climbers a Day