Jumping rope compared to running

Jumping rope is an affordable exercise that requires little equipment and minimal space. Running is also a reasonable exercise, but it usually requires more space to perform unless running on a treadmill.

Still, both are economical and effective ways to work on fitness, whether on endurance or intensity. As such, you may be wondering what is best for you or whether you should focus on one over the other.

Do running and jumping rope burn the same amount of calories?

Both jumping rope and running burn a significant amount of calories. Jumping rope provides a slight advantage during a 10-minute session.

Below is the estimated number of calories burned for each activity at comparable intensities for a person of 150 pounds (68 kg) who performs each exercise for 10 minutes:

IntensityJumping ropeRunning
Low105 calories117 calories
Medium140 calories125 calories
High146 calories140 calories

Do they work the body in the same way?

Both running and skipping rope use the lower extremity muscles for propulsion, while the core muscles provide trunk stabilization.

However, running requires increased use of the buttocks (hip extensions) through a more extensive range of motion for propulsion. Still, alternating rope jumping on one foot requires increased hip lifters to keep your pelvis stable, like during the running phase.

Jump rope also involves resistance to control the rope, which consists of the shoulder, biceps, triceps, and forearm flexion grips.

Meanwhile, running involves minimal resistance but a repetitive contraction of the shoulders (deltoids) and continuous bending of the biceps to counteract the leg movement.

Impact force

The impact force on the lower extremities is relatively equal between jumping rope and running.

Aerobic or anaerobic exercise?

Both running and jumping rope can be performed as aerobic exercises to increase endurance by maintaining a steady pace over a more extended period.

In addition, sprints or high-intensity intervals, considered anaerobic activities, can also be performed with ropes jumping and running.

Both are a good choice for high-intensity interval training (HIIT), which involves short training periods with 80-95% of your maximum heart rate interspersed with periods of lower-intensity activity with 40-50% of your maximum heart rate.

Do they both burn fat?

Both running and skipping rope have been shown to provide health benefits, including reduced body fat and risk factors for heart disease.

How should I choose?

Both jumping rope and running have been shown to improve cardiovascular endurance. But if you are pressed for time, skipping ropes can benefit you more than running.

Still, if your goal is to become a better runner or compete in running, running is a better option.

Jumping rope can be an alternative exercise for days between runs to change muscle activation patterns while still working the cardiovascular system.

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10 min cardio workouts at home

Best cardio exercise for fat burning


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