Estimate calories burned from jumping split squats using your body weight and total reps, with a standard pace preselected or a controlled or fast pace.
Jumping Split Squat Calories Burned Formula
The calculator uses these simplified formulas:
Basic: C = BW × R × 0.0016
Advanced: C = BW × R × F
- C = calories burned in kcal
- BW = body weight in pounds
- R = total jumping split squat reps
- F = pace factor: 0.0014 for controlled sets, 0.0016 for standard pace, 0.0018 for fast continuous pace
- If you enter weight in kilograms, the calculator converts it automatically
Calories Burned per 100 Jumping Split Squats
| Body Weight | Calories Burned |
|---|---|
| 120 lb (54.4 kg) | 19.2 kcal |
| 150 lb (68.0 kg) | 24.0 kcal |
| 180 lb (81.6 kg) | 28.8 kcal |
| 200 lb (90.7 kg) | 32.0 kcal |
What is a Jumping Split Squat?
A jumping split squat is a lower-body plyometric movement that starts in a split stance, drives upward into a jump, and switches legs in the air before landing. It trains the quads, glutes, hamstrings, calves, and core while also pushing heart rate up quickly.
Jumping Split Squat Quick Facts
- Exercise type: bodyweight lower-body plyometric
- Main muscles: quads, glutes, hamstrings, calves, and core
- Default pace: standard workout pace
- Pace options: controlled, standard, or fast continuous
- Best use: conditioning circuits, athletic power work, and leg-focused finishers
What Counts as One Rep?
Count one full jump and leg switch as one rep. If your workout app counts each side separately, divide that total by 2 before entering it here.
Example Calculation
A person who weighs 150 lb and performs 100 jumping split squats at a standard workout pace burns:
C = 150 × 100 × 0.0016 = 24.0
So 100 jumping split squats burns 24.0 Calories.
