Some of the simplest exercises are also some of the most effective. Jumping jacks and jumping rope are ideal exercises to get your heart rate up, burn calories and help you stay in shape. Both exercises are aerobic in nature and use your body weight for resistance. You can incorporate jumping jacks and jumping rope into your workout to supplement other exercises, or you can perform them alone for an effective cardiovascular workout.
Jumping Jacks
Jumping jacks require your entire body to move, which raises your heart rate in a relatively short time. Raising your arms above your head and spreading your legs outward engages your major muscles groups, as well as your core, which helps to stabilize and balance your body. The pace of your jumping jacks determines the intensity of your workout. Naturally, a fast pace means a high heart rate and an increase in muscle engagement. More important, though, is your rhythm. Your upper body should move in synch with your lower body, and your breathing must be in tune with your movements.
Jumping Rope
跳绳需要快速反应能力，良好的时机和协调。它开发的所有的这些技能，它可以帮助你提高运动能力。跳绳也是60分钟后烧伤面积达744个卡路里的热量在155磅的人有效的有氧运动。这次演习从事你的整个身体，但针对小腿和核心肌肉特别。跳绳也适用前臂和肩膀激烈，以及因为这些是用于保持肌肉，把绳子。因为你的膝盖减震器的每一跳的工作四边形参与为好。你的目标时，跳绳应该是建立跳跃的稳定，不间断的节奏在一个时间几分钟。如果你增加你的跳跃的步伐，适应你的呼吸模式也是如此。
Complementary Exercises
Jumping jacks and jumping rope are exercises you can incorporate into aerobic or anaerobic workouts. These activities are ideal for warming up your muscles before engaging in more vigorous physical exercise such as sprinting, swimming, weightlifting or sports. They also are good complementary exercises you can integrate into circuit training workouts. Doing jumping jacks or jumping rope between anaerobic exercises helps to keep your heart rate elevated, which optimizes the circuit-training objectives to increase muscle strength and develop cardiovascular endurance. The two exercises are ideal in that they do not require a lot of space to perform or large equipment such as a treadmill or elliptical trainer.
Basic 10-Minute Workout
You can develop a personal workout that consists solely of jumping jacks and jumping rope. The movements are simple and can be performed by nearly anyone, which makes them good if you are a fitness beginner. The key to a basic but effective workout is to do the exercises at an intensity level that challenges you. This means you must perform them at a pace and for a certain amount of time that improves your cardiovascular fitness. If you're a beginner, start by jumping rope for two minutes. Then, perform jumping jacks for one minute. Now, jump rope again for two minutes with alternating knee lifts, and follow that with two minutes of jumping jacks. Finish the workout with two minutes of rope jumping, jumping on one leg for five hops, then switching to the other leg for five hops. Finish with one minute of jumping jacks.