How Many Calories Does 100 Star Jumps Burn

Star jumps also known as jumping jacks are a high-intensity bodyweight exercise used in warm-ups, circuit training and cardio workouts. They're simple, fast, and require no equipment, which makes them a go-to movement for home fitness. But just how many calories does doing 100 star jumps actually burn? The answer depends largely on your body weight, pace and overall intensity.

Calories Burned from 100 Star Jumps by Weight and Intensity

On average, 100 star jumps take about 2 minutes to complete at a brisk pace. For a person weighing 70kg (about 11 stone), this equates to around 20 to 25 calories burned. A person weighing closer to 90kg (about 14 stone) may burn between 25 and 35 calories for the same 100 reps, especially if performed quickly with full range of motion.

If star jumps are done at maximum effort as part of high-intensity interval training (HIIT), the calorie burn can be slightly higher due to increased heart rate and post-exercise oxygen consumption.

Although 100 star jumps alone won’t torch hundreds of calories, they can add up quickly when used as part of a longer routine. For reference, 10 minutes of continuous star jumps can burn between 90 and 140 calories depending on your weight and effort.

Nutritional Breakdown of the Activity

Star jumps are a short-duration, explosive movement that target the legs, shoulders, and core. They rely primarily on anaerobic energy systems, using stored glycogen and muscle energy to power rapid, repeated movements. While you won’t burn fat directly during short bursts, star jumps do contribute to overall energy expenditure and support cardiovascular fitness.

Because they demand full-body movement, star jumps increase heart rate quickly, which contributes to improved aerobic conditioning over time. While they don't burn large amounts of energy alone, they are very efficient for their time and effort investment.

Health Benefits of Star Jumps

Star jumps help improve cardiovascular fitness, agility, coordination and muscular endurance. They’re excellent for warming up the body and increasing blood flow, making them a strong start to any workout. When done in intervals or high volumes, they can contribute to fat loss and overall conditioning.

The movement also helps improve joint mobility and balance, especially when performed with control. Since they require only body weight and can be done anywhere, star jumps are highly accessible and easy to integrate into any training plan.

Downsides of Star Jumps

While generally safe, star jumps are a high-impact exercise. Repeated jumping can put strain on the knees, ankles and lower back, especially for those with joint issues, previous injuries or limited mobility. Poor form, such as landing with locked knees or unstable ankles, can increase injury risk.

Doing too many star jumps too quickly can also lead to muscle fatigue, shortness of breath or dizziness, particularly in beginners or untrained individuals. They’re not ideal for people with balance disorders, osteoporosis or significant weight-related joint concerns.

Additionally, since the calorie burn is modest, star jumps shouldn’t be your sole exercise if you’re aiming for significant fat loss or cardiovascular conditioning.

Impact on Your Diet

In terms of diet, 100 star jumps burn around 20 to 35 calories roughly equivalent to half a biscuit or a small piece of fruit. So, while they do contribute to a calorie deficit, they won’t make a significant dent unless performed in higher volumes or combined with other exercises.

Star jumps can be used strategically in circuit training to keep the heart rate elevated between strength exercises or to break up sedentary time during the day. While they won’t allow for “treat compensation” on their own, they are a useful piece of the broader calorie burn puzzle.

Glycaemic Index (GI) Impact

Star jumps themselves don’t have a glycaemic index, but their effects on glucose metabolism are positive. High-intensity bodyweight movements like star jumps can improve insulin sensitivity and support better blood sugar control over time.

Even a few minutes of vigorous activity can help lower post-meal blood sugar levels, making star jumps a good option for those looking to manage type 2 diabetes or metabolic health, especially when paired with a low to moderate-GI diet.

How Star Jumps Are Performed and What They Involve

Star jumps involve jumping from a standing position while simultaneously spreading your legs and arms wide to form a star shape mid-air, then returning to the start position. Each repetition works the calves, quadriceps, glutes, deltoids, and core.

The movement is both aerobic and anaerobic elevating the heart rate while also challenging coordination and joint stability. Star jumps can be modified by reducing jump height or stepping instead of jumping, making them suitable for different fitness levels.

A Healthier or Lower-Impact Alternative if Needed

If joint impact is a concern, step jacks or low-impact cardio like marching in place or swimming can serve as alternatives while still keeping you active. For similar calorie burn with less impact, try using an elliptical machine, cycling or fast-paced walking.

For those seeking higher intensity, burpees or jump squats will burn more calories in the same time frame, though they also come with a higher physical demand.

Summary

Doing 100 star jumps burns between 20 and 35 calories, depending on your weight and effort. While not a massive calorie torch on its own, star jumps are efficient, full-body movements that contribute to fitness, coordination and calorie burn when used in repetition or as part of a workout. They support cardiovascular health and improve metabolic response but may not be suitable for those with joint issues. For greater impact, they’re best included in circuits or paired with other cardio and strength training.