Jumping Jack

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids, Quadriceps Femoris, Gluteus Maximus
Secondary Muscles	Hamstring, Tricep Surae
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus

Secondary Muscles

Hamstring, Tricep Surae

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

None

Jumping Jack Average Reps

Level
Beg.	< 1	< 1
Nov.	15	14
Int.	87	44
Adv.	193	81
Pro	325	123

Level

Beg.

< 1

Nov.

Int.

Adv.

193

Pro

325

123

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Jumping Jack Standards (Reps)

By Bodyweight
By Age

Table by Male and Bodyweight [Reps]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	< 1	24	124	275	468
55	< 1	22	115	255	432
60	< 1	20	107	237	402
65	< 1	19	101	222	375
70	< 1	17	95	209	352
75	< 1	16	89	197	332
80	< 1	15	85	186	314
85	< 1	14	80	177	298
90	< 1	13	76	168	283
95	< 1	12	73	161	270
100	< 1	11	69	153	258
105	< 1	10	66	147	247
110	< 1	9	63	141	237
115	< 1	9	60	135	227
120	< 1	8	58	130	219
125	< 1	8	56	125	211
130	< 1	7	53	121	203
135	< 1	6	51	116	196
140	< 1	6	49	112	190

Table by Male and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	70	160	272
20	< 1	14	84	187	316
25	< 1	15	87	193	325
30	< 1	15	87	193	325
35	< 1	15	87	193	325
40	< 1	15	87	193	325
45	< 1	13	81	181	307
50	< 1	10	74	168	286
55	< 1	8	67	153	262
60	< 1	5	58	137	237
65	< 1	2	50	121	211
70	< 1	< 1	42	106	186
75	< 1	< 1	34	92	164
80	< 1	< 1	27	79	143
85	< 1	< 1	21	68	125
90	< 1	< 1	16	58	110

Table by Female and Bodyweight [Reps]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

Table by Female and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 50-70 Calories
Medium	🔥 70-90 Calories
Hard	🔥 90-110 Calories
Max	🔥 110-140 Calories

Intensity

Calories Burned

Easy

🔥 50-70 Calories

Medium

🔥 70-90 Calories

Hard

🔥 90-110 Calories

Max

🔥 110-140 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Jumping Jack Average Reps

Jumping Jack Standards (Reps)

Table by Male and Bodyweight [Reps]

Table by Male and Age [Reps]

Table by Female and Bodyweight [Reps]

Table by Female and Age [Reps]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	< 1	24	124	275	468
55	< 1	22	115	255	432
60	< 1	20	107	237	402
65	< 1	19	101	222	375
70	< 1	17	95	209	352
75	< 1	16	89	197	332
80	< 1	15	85	186	314
85	< 1	14	80	177	298
90	< 1	13	76	168	283
95	< 1	12	73	161	270
100	< 1	11	69	153	258
105	< 1	10	66	147	247
110	< 1	9	63	141	237
115	< 1	9	60	135	227
120	< 1	8	58	130	219
125	< 1	8	56	125	211
130	< 1	7	53	121	203
135	< 1	6	51	116	196
140	< 1	6	49	112	190

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	70	160	272
20	< 1	14	84	187	316
25	< 1	15	87	193	325
30	< 1	15	87	193	325
35	< 1	15	87	193	325
40	< 1	15	87	193	325
45	< 1	13	81	181	307
50	< 1	10	74	168	286
55	< 1	8	67	153	262
60	< 1	5	58	137	237
65	< 1	2	50	121	211
70	< 1	< 1	42	106	186
75	< 1	< 1	34	92	164
80	< 1	< 1	27	79	143
85	< 1	< 1	21	68	125
90	< 1	< 1	16	58	110

BW	Beg.	Nov.	Int.	Adv.	Pro
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

BW	Beg.	Nov.	Int.	Adv.	Pro
50	< 1	24	124	275	468
55	< 1	22	115	255	432
60	< 1	20	107	237	402
65	< 1	19	101	222	375
70	< 1	17	95	209	352
75	< 1	16	89	197	332
80	< 1	15	85	186	314
85	< 1	14	80	177	298
90	< 1	13	76	168	283
95	< 1	12	73	161	270
100	< 1	11	69	153	258
105	< 1	10	66	147	247
110	< 1	9	63	141	237
115	< 1	9	60	135	227
120	< 1	8	58	130	219
125	< 1	8	56	125	211
130	< 1	7	53	121	203
135	< 1	6	51	116	196
140	< 1	6	49	112	190

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	70	160	272
20	< 1	14	84	187	316
25	< 1	15	87	193	325
30	< 1	15	87	193	325
35	< 1	15	87	193	325
40	< 1	15	87	193	325
45	< 1	13	81	181	307
50	< 1	10	74	168	286
55	< 1	8	67	153	262
60	< 1	5	58	137	237
65	< 1	2	50	121	211
70	< 1	< 1	42	106	186
75	< 1	< 1	34	92	164
80	< 1	< 1	27	79	143
85	< 1	< 1	21	68	125
90	< 1	< 1	16	58	110

BW	Beg.	Nov.	Int.	Adv.	Pro
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30

BW	Beg.	Nov.	Int.	Adv.	Pro
50	< 1	24	124	275	468
55	< 1	22	115	255	432
60	< 1	20	107	237	402
65	< 1	19	101	222	375
70	< 1	17	95	209	352
75	< 1	16	89	197	332
80	< 1	15	85	186	314
85	< 1	14	80	177	298
90	< 1	13	76	168	283
95	< 1	12	73	161	270
100	< 1	11	69	153	258
105	< 1	10	66	147	247
110	< 1	9	63	141	237
115	< 1	9	60	135	227
120	< 1	8	58	130	219
125	< 1	8	56	125	211
130	< 1	7	53	121	203
135	< 1	6	51	116	196
140	< 1	6	49	112	190

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	70	160	272
20	< 1	14	84	187	316
25	< 1	15	87	193	325
30	< 1	15	87	193	325
35	< 1	15	87	193	325
40	< 1	15	87	193	325
45	< 1	13	81	181	307
50	< 1	10	74	168	286
55	< 1	8	67	153	262
60	< 1	5	58	137	237
65	< 1	2	50	121	211
70	< 1	< 1	42	106	186
75	< 1	< 1	34	92	164
80	< 1	< 1	27	79	143
85	< 1	< 1	21	68	125
90	< 1	< 1	16	58	110

BW	Beg.	Nov.	Int.	Adv.	Pro
40	< 1	16	52	99	155
45	< 1	16	50	94	145
50	< 1	16	48	89	136
55	< 1	16	46	85	129
60	< 1	16	45	81	122
65	< 1	15	43	77	116
70	< 1	15	41	74	111
75	< 1	14	40	71	106
80	< 1	14	38	68	101
85	< 1	13	37	65	97
90	< 1	13	35	62	93
95	< 1	12	34	60	89
100	< 1	12	33	58	86
105	< 1	11	31	56	83
110	< 1	10	30	54	80
115	< 1	10	29	52	77
120	< 1	10	28	50	75

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	33	64	100
20	< 1	13	42	78	119
25	< 1	14	44	81	123
30	< 1	14	44	81	123
35	< 1	14	44	81	123
40	< 1	14	44	81	123
45	< 1	12	40	75	115
50	< 1	10	36	69	106
55	< 1	8	31	61	96
60	< 1	5	26	53	85
65	< 1	1	20	45	74
70	< 1	< 1	15	38	63
75	< 1	< 1	10	31	54
80	< 1	< 1	7	24	45
85	< 1	< 1	4	19	37
90	< 1	< 1	< 1	14	30