Jumping jack is an aerobic cardio exercise, meaning, you use oxygen to meet the energy demands and stimulate the heart muscles. Burpees help to strengthen the heart, they reduce blood pressure, they reduce your risk of a heart attack or of heart disease, and they work very well for anybody who happens to be heart conscious. According to Harvard Medical School, a 155-lb (70-kg) person doing 30 minutes of burpees burns 298 calories compared to them running at 5.2 mph (8.4 kph), which burns 335 calories. The heart has to work extra hard to pump enough oxygenated blood and also bring back the carbon dioxide loaded blood from the cells. This, in turn, helps exercise the heart muscles and other organs like the lungs. Jumping jacks and skipping rope are aerobic exercises that get your heart rate up, help you burn calories and stay in shape. Performing burpees and jumping rope isn’t an effortless workout, however, the 2 exercises help to maintain your body healthy for a long time. Add an exercise or increase the duration of each move as you build endurance and get more fit. Jumping jacks are a type of plyometrics, which is a combination of aerobic exercise and resistance work. Explosive push-ups (push so hard on the way up that your hands leave the floor) Burpees is a higher intensity exercise than jump rope and will therefore burn more calories in the same period of time. It provides "an aerobic workout" and also "develops footwork and balance," which he points out are critical for "middle aged and older people" who want to "ward off things like frailty and falls." Working out (exercising) is the smartest thing one can do to live much longer and also keep their quality of life high as they get older. Jump squats. Here's why jumping rope and doing burpees work. Plank push-ups. In between these two exercises, get your heart rate up with a set of jumping jacks or burpees. The duration of each exercise depends on your fitness level. Include jumping jacks, burpees and mountain climbers to your workout routine. If you can’t do burpees because of a shoulder injury, wrist weakness or other issue, here are some alternative exercises that will get your heartrate up and strengthen similar muscle groups: Jumping jacks. https://draxe.com/fitness/burpees-single-best-exercise-ever However, burpees remain a powerful means to lean body mass. Plank jacks. Burpees are a great form of cardio, which makes them wonderful for the heart, exactly like jumping rope and jumping jacks. How many burpees equal a mile varies depending on your vigor. "Jumping rope is outstanding for general conditioning," Dr. Joyner writes on his blog, Human Limits. They may improve strength and agility and possibly even your bone density. Just these three exercises will help tone your entire body. Both the exercises use … Aim for 30 seconds on each move and repeat that three-exercise sequence for 15 to 20 minutes. 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