Jumping Rope vs. Running: Which Cardio Exercise Is Better?

Are you torn between the rhythmic beats of jumping rope and the steady cadence of running in your quest for a top-notch cardio workout? Both exercises offer fantastic benefits for your heart, bones, and overall fitness. But which one is better for you?

Below, we’ll explore the nuances of each exercise to help you decide which cardio activity is right for you.

Is jumping rope or running a better cardio workout?

Jumping rope and running are formidable contenders for best cardio workout. Both aerobic activities can improve heart health and boost fitness. But each offers different advantages. Choosing between jumping rope and running depends on your health, fitness goals, and preferences. Consider the following factors to help you decide.

Which burns more calories, jumping rope or running?

Calorie burn is a big consideration when choosing a cardio exercise. The energy expenditure for jumping rope and running is similar, and both can help you burn calories quickly.

But according to the American Council on Exercise (ACE), jump rope might have a slight edge over running. The ACE calorie calculator says that a person who weighs 200 lbs could burn 362 calories during a 20-minute fast jump rope workout. That person could burn 302 calories from a 20-minute run at 6 mph.

These are estimates. The actual number of calories you burn during a workout depends on personal factors, including:

• Age

• Sex

• Body composition

• Exercise intensity and duration

Which targets more muscles, jumping rope or running?

Both jumping rope and running engage lower-body muscles, with a few slight differences. Jump rope (especially weighted jump rope) activates more upper-body muscles, enhancing muscle engagement. In contrast, running involves greater core and lower-body muscle activation. Try both for a full-body workout.

Which is better for your bones, jumping rope or running?

High-impact exercises like jumping rope and running sometimes get a bad rap. They increase stress on weight-bearing joints, including the knees. The added stress can pose challenges for people with joint problems like arthritis.

But when done as part of a balanced routine, jumping rope and running may be good for your bones and joints. These high-impact exercises have been shown to increase bone density and strength. These benefits can help lower the risk of osteoporosis and arthritis as you age.

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If you have arthritis or other conditions that affect your bones and joints, talk to your primary care provider before starting a new workout plan.

Benefits of jumping rope

Jumping rope isn’t just child’s play. It’s a dynamic and efficient exercise that goes beyond cardiovascular benefits. Here are some of the many benefits jumping rope can deliver.

Jumping rope enhances balance and coordination

Beyond its cardiovascular benefits, jumping rope improves balance and coordination. In a 2021 study, volleyball players included jump rope in their training for 2 months. The players’ lower legs, knees, and ankles all strengthened and stabilized. This led to far fewer injuries for the players.

Jumping rope boosts athletic performance

One study suggests that adding jump rope into your routine can enhance athletic performance. In the study, runners were asked to incorporate jump rope before their run. Adding just a few minutes of jump rope made the runners faster and their feet less sore.

Jumping rope adds variety to your fitness routine

Jumping rope is a versatile and enjoyable exercise. It also adds variety to your fitness routine. You can keep your workouts exciting and challenging by using various styles. There are even jump rope acrobatic teams if you want to try an intense version.

Benefits of running

Running is one of the simplest forms of exercise — all you need is a good pair of shoes. Here are a few of the many benefits of running.

Running boosts your mood 

They don’t call it a runner’s high for nothing. Running is a powerful mood enhancer. It releases endorphins and other chemicals that may boost your mood. Regular running has been shown to reduce stress and improve overall well-being.

Running takes you to new places

One positive aspect of running is its versatility. Whether you run outside on a trail or along the beach, running offers the opportunity to explore diverse environments. You can make each workout a new adventure.

Running provides an equipment-free workout

Unlike some exercises that need specialized equipment, running is equipment free. A good pair of running shoes is often the only investment. This makes it an accessible and cost-effective workout. Just remember to practice your form to reduce injuries, and replace your shoes regularly.

Running improves cardiovascular health

Both jumping rope and running are great for your health. But regular running has been proven to lower the risk of heart disease.

Should you jump rope or run for weight loss?

Choosing between jumping rope and running for weight loss depends on individual preferences and goals. Both activities burn calories and contribute to weight loss when combined with a balanced diet. Some may find the rhythmic nature of jumping rope enjoyable. Others prefer the endurance challenge of running. Consider incorporating both into your weekly routine for a well-rounded workout.

Can jumping rope make you a better runner?

Jumping rope can complement running by improving coordination, agility, and cardiovascular endurance. Adding jump rope sessions to your routine may enhance athletic performance and contribute to better running performance.

How much jump rope is equivalent to running 1 mile?

It’s challenging to provide an exact answer, but 10 minutes of jump rope is about as beneficial as running 1 mile. This is in terms of calories burned and cardiovascular benefits. But individual factors such as intensity and fitness level play a role.

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Written by:

Lindsay Wenndt

Lindsay Wenndt is a nationally certified health coach and fitness instructor specializing in orthopedic health. She's the founder of Break Free Fitness, a body-positive health and fitness company that reserves 10% of membership and coaching packages as scholarships for low-income women.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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