First of all, we have to make sure that the following jump is not aerobics, because aerobics is generally more difficult coefficient of difficulty, there are splits and other difficult movements, three hours, the amount of exercise should still be a little big. But I guess you jump should be fitness gymnastics or cheerleading, if this is the case, we recommend that you do a good job of activities before the movement, otherwise it is easy to knee injuries or ligament strains, and three hours may be on the long side.
In fact, if you want to reduce the fat, you can do some yoga or core strength training (Baidu a good), the effect may be better. But skipping exercises is also very good, you can enjoy the body and mind!