Jumping jacks vs Berjalan – Permukaan Rata

Side-by-side comparison of Jumping jacks and Berjalan – Permukaan Rata. See which exercise suits your training goals, equipment, and fitness level.

Berjalan – Permukaan Rata

Attribute	Jumping jacks	Berjalan – Permukaan Rata
Primary Muscle	Quadriceps	Quadriceps
Secondary Muscles	Hamstrings, Glutes, Calves	Glutes, Calves
Equipment	No equipment	Treadmill
MET Value	6	3
Calories (30 min, 70 kg)	≈ 210 cal	≈ 105 cal
Video Quality	4K	4K
Male & Female	Yes	Yes
Multiple Angles	Yes	Yes

When to choose Jumping jacks

Choose Jumping jacks when you have access to No equipment and want a structured exercise for Quadriceps. With a higher MET value (6 vs 3), Jumping jacks burns more calories per minute. It also engages Hamstrings, Glutes, Calves, offering a more complete movement.

Full Jumping jacks guide →

When to choose Berjalan – Permukaan Rata

Choose Berjalan – Permukaan Rata when you have access to Treadmill and want a structured exercise for Quadriceps. Berjalan – Permukaan Rata has a lower MET value (3), more accessible for beginners or recovery sessions. It also engages Glutes, Calves, offering a more complete movement.

Full Berjalan – Permukaan Rata guide →

The Verdict

Both Jumping jacks and Berjalan – Permukaan Rata effectively target Quadriceps. They differ in equipment: Jumping jacks uses no equipment, while Berjalan – Permukaan Rata uses treadmill. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Jumping jacks better than Berjalan – Permukaan Rata?

Neither is universally better. Jumping jacks (MET 6) and Berjalan – Permukaan Rata (MET 3) serve different purposes. Jumping jacks uses no equipment and targets Quadriceps, while Berjalan – Permukaan Rata uses treadmill and targets Quadriceps. Choose based on your goals and available equipment.

Can I replace Jumping jacks with Berjalan – Permukaan Rata?

Yes, both target Quadriceps, making them reasonable substitutes. Consider the equipment requirements (No equipment vs Treadmill) and consult a qualified coach before making changes to your program.

Which burns more calories, Jumping jacks or Berjalan – Permukaan Rata?

Jumping jacks burns approximately 210 cal/30 min vs 105 cal/30 min for Berjalan – Permukaan Rata (based on a 70 kg person).

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