Burpee vs Jumping Jack
Which one fits your Cardio workout plan?
Contents
Jumping Jack burns more per minute than Burpee — MET 9 vs 4. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Burpee and Jumping Jack and pick the one that fits your Cardio workout.
Burpee vs Jumping Jack: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Burpee more often — 1,237 sessions compared to 275 for Jumping Jack.
What most people do isn't always what fits you. Burpee and Jumping Jack differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Burpee and Jumping Jack Differ
| What differs | Burpee | Jumping Jack |
|---|---|---|
| Muscles worked | chest, quads, abs, calves, and triceps | quads, hamstrings, calves, chest, and front delts |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,237 sessions | 275 sessions |
How to Do Burpee
Burpee Muscles Worked: Cardio
Form
- 1. Sit upright and place your hands on the front of your feet.
- 2. Stretch your legs back to create a straight line with your body.
- 3. Bring your legs back together and return to the first position.
- 4. Stand up using your leg strength, raise your hands high, and jump.
Coach's Tips
- 1. Engage your abs to keep your lower back straight and prevent lower back pain, making sure your lower back does not arch.
- 2. Be careful not to let your knees come together inward, and if the impact of jumping is too much, just lift your heels.
For a full Burpee guide with alternatives and benefits, see the Burpee exercise guide.
How to Do Jumping Jack
Jumping Jack Muscles Worked: Cardio
Form
- 1. Please stand with your feet together and your arms by your sides.
- 2. Jump while simultaneously spreading your feet wider than shoulder-width apart and raising your arms above your head.
- 3. Jump again while bringing your feet together and lowering your arms to your sides.
Coach's Tips
- Jump with your knees slightly bent and keep tension in your shoulders.
For a full Jumping Jack guide with alternatives and benefits, see the Jumping Jack exercise guide.
Frequently Asked Questions
Which is better for Cardio, Burpee or Jumping Jack?
Planfit users log Burpee more often — 1,237 sessions against 275 for Jumping Jack. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Burpee and Jumping Jack work the same muscles?
Not quite. Burpee loads chest, quads, abs, calves, and triceps, and Jumping Jack loads quads, hamstrings, calves, chest, and front delts.
What equipment do Burpee and Jumping Jack need?
Burpee needs bodyweight only, and Jumping Jack needs bodyweight only.
Which is easier to start with?
Jumping Jack is the easier place to start. Move to Burpee once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
