Which burns more calories, jump rope or running?
The main factors here are how fast you run, and how fast you do jump rope. For the sake of simplicity, let’s take a look at how many calories a 180 pound person can expect to burn when performing these exercises for 20 minutes:
Jump Rope vs Running - Calories Burned CalculatorAverage Calories Burned for 180 lbs Person
Slow Jump Rope for 20 Mins - 219 Calories
Moderate Jump Rope for 20 Mins - 273 Calories
Fast Jump Rope for 20 Mins - 328 Calories
Running at 6 mp/h for 20 Mins - 273 Calories
Running at 7.5 mp/h for 20 Mins - 342 Calories
Running at 9 mp/h for 20 Mins - 410 Calories
It’s pretty clear from the table above that running and jump rope burn a similar number of calories.
In particular, moderate jump for 20 mins burns the same amount of calories (273) as running at 6mp/h for 20 mins (273). Most people will fall somewhere in this region, which means that they can simply choose whichever option they prefer.
However, the moment you start pushing above 7.5 mp/h, running starts to dominate this battle. Fast running (9 mp/h) for 20 mins burns 410 calories, while fast jump rope for 20 mins only burns 328 calories. Long story short, fast running trumps fast jump rope.
Please note – all the figures above were calculated using WebMD’s calorie calculator and a body weight of 180 lbs.
Which exercise is most likely to cause injury?
- Runner’s Knee
- Achilles Tendinitis (Swollen, tight and painful achilles tendon)
- Shin Splints
- Plantar Fasciitis (Foot pain caused by running too much)
- IT Band Syndrome (Pain that runs from your thigh to the outer area of your knee)
- Calf Strains
- Hamstring Strains
- Shin Splints
- Calf Strains
Can jumping rope replace running?
Which is better for losing weight?
We’ve already established that jump rope is basically the equivalent of running at 6mp/h in terms of calorie burning potential.
Which is more fun, jump rope or running?
The 3 Biggest Advantages That Running Has Over Jump Rope
So the time that you spend resting during a jump rope session, is time that you could be burning even more calories during a running session. This adds up to a lot more calories in a 40-50 minute session.
The 2 Biggest Advantages That Jump Rope Has over Running
I think it’s plain to see that running and jump rope are both excellent ways to burn calories, which makes both of them great for losing weight.
Even though running edges this battle in a few important ways (total calorie burning potential, race day motivation and awesome events all over the world), jump rope is a perfectly good replacement if you don’t enjoy collecting kilometers.
The most important thing is to make sure you do cardio regularly. Whether that’s with a jump rope or a pair of running shoes doesn’t actually matter all that much. The long term benefits are pretty much the same.