Jump Rope vs. Running: Find Out Which Exercise Will Supercharge Your Fat-Burning Journey
Jump Rope vs. Running: Find Out Which Exercise Will Supercharge Your Fat-Burning Journey - SPORTLAND MX

Jump Rope vs. Running: Find Out Which Exercise Will Supercharge Your Fat-Burning Journey

Run or Jump Rope?


This has been one of the most common questions among people who want to lose weight quickly and efficiently. Both activities strengthen the cardiovascular system, burn calories, and increase physical endurance.

Running is something everyone can do, but not everyone knows the correct form. If you learned to jump rope as a child, that knowledge doesn't go away; it will be a great advantage to start this exercise. However, it's not difficult to learn how to jump rope as an adult; there are instructions and guides that can help you.

Athletes and people who want to maintain good health include running or jump rope in their exercise routines. However, people who need to lose weight quickly are looking for which of these two alternatives is more effective. In this article, we will provide the answer!

Differences between Running and Jump Rope

Before choosing between running or jump rope, we need to understand the main differences between them.

Here is a comparison table between jump rope and running.


Jump Rope      

Must be done outdoors or in a spacious area

Can be done at home or anywhere

Impacts ankles, knees, and hips

Support is on the balls of the feet and only impacts ankles

Takes more time to burn calories

With a constant speed, you burn calories in a short amount of time

Higher risk of injuries

Lower risk of injuries

Requires planning one or two hours of your day for this exercise

If you're a busy person, just 10 minutes a day will keep your body in good shape

Often boring and monotonous

Dynamic. You can practice different jump combinations

Is Running or Jump Rope Better?

According to statistics, jumping rope for one minute is equal to running 8 miles. Jumping rope burns more calories and strengthens the body more. Experts at the Mayo Clinic state that a one-hour routine helps you burn 730 calories.

On the other hand, you would have to run 12.87 kilometers per hour to burn 986 calories. We can say that jumping rope is better than running.

Tips for Jumping Rope

If you choose jumping rope between running or jump rope to be part of your daily exercise routine, you should do it correctly and efficiently. You should also select a quality rope that can be adjusted to your size.

There are nylon ropes, which are the fastest on the market. You can also find plastic or PVC ropes, which are slightly heavier than the former but ideal for beginners.

Lastly, there are woven ropes, which are the heaviest and make your jumps slower, but they also work for beginners.

To jump rope, you need a proper posture to prevent injuries. The first thing you need to learn is that your elbows should be flexed close to your sides, and they should not move while jumping.

You should land on the balls of your feet; if you land on your whole feet, you can injure your knees. Additionally, your legs should be flexed, and your head should always be upright.

Skipping or Jogging Rope

One of the main differences between jumping rope and running is that jumps have variations. There are different types of jumps to make this exercise more enjoyable. Among them, there is skipping or jogging rope, which is the most popular of all.

In this jump, you will jog in place, alternating both legs while jumping rope. The knees in each jump will surpass hip height, and you will touch the floor with the balls of your feet. The higher your knee movement, the more challenging the training will be, but it will improve your endurance.

If you want to change your skipping rope exercise for another one, you have different options:

  • One-Legged Rope Jumps
  • Inverted Jump
  • Side-to-Side Rope Jumps
  • Scissor Jump
  • Cross Jump
  • Triple Under Rope Jump

Who Should Not Jump Rope?

Although jumping rope may seem like a more attractive exercise compared to running, it is not suitable for everyone.

It is recommended that you consult with a doctor before including it in your routine. If you have spinal injuries or bone problems, you will experience a lot of pain while jumping. If you have heart problems or lung difficulties, you should not do this exercise as it can pose significant risks.

Benefits of Jumping Rope

It's clear that jumping rope offers more benefits compared to running. In addition to being cost-effective, as your only investment would be buying a rope, it is simple and entertaining.

Here are the benefits for your body:

Lung Strengthening: Jumping rope helps expand your respiratory pathways, strengthening your lungs. This improves your breathing and makes you more resistant to respiratory illnesses.

Cardiovascular Conditioning: Jumping rope strengthens your cardiovascular system, increasing your physical endurance and helping to prevent heart attacks and heart diseases.

Improved Coordination: Jumping rope is a fully coordinated exercise that engages all parts of your body, enhancing your coordination skills.

Glute Firming: Jumping rope exercises contribute to toning and firming your glute muscles, helping you achieve a better shape.

Calorie Burning: Jumping rope is an efficient calorie-burning exercise, enabling you to lose weight more quickly compared to other exercises.

Enhanced Concentration: Jumping rope requires coordination and focus, improving your ability to concentrate at higher levels.

Convenience: Jumping rope is highly practical as you can take your rope with you anywhere, ensuring you never miss a day of your exercise routine.

Suitable for All Ages: Jumping rope is a fun and healthy activity suitable for children, teenagers, and adults alike.

Jumping rope offers a wide range of benefits that contribute to your overall fitness and well-being.


How to Avoid Injuries

Both running and jumping rope can lead to injuries if done improperly. We want you to exercise your body correctly and avoid injuries while jumping rope. To achieve this, we advise the following:

  1. Warm up your body before starting your jump rope sessions. You can perform stretching exercises for 10 minutes prior to beginning. If you have access to stairs, you can use them as a warm-up tool.
  2. Pay special attention to warming up your wrists. The motion of jumping rope originates from your wrists, not your arms. Therefore, it's important to focus on this part of your body.
  3. Don't start with high speed. It's best to begin with slow jumps and gradually increase the speed. Avoid jumping too high, as this can lead to injury. The focus should be on maintaining a consistent rhythm of repetitions, rather than how high you jump.
  4. Increase the pace of your jumps when you feel that you're exerting minimal effort. If you find that you're not sweating, you can increase the speed.
  5. If you feel any discomfort, consult a doctor. Don't continue jumping rope if you experience discomfort, as it could indicate a sprain or fracture. Avoid running or jumping rope when you notice any physical discomfort, as it can cause irreparable damage.

Get Organized for Jumping Rope

Discipline and organization are key to achieving weight loss or maintaining fitness. It's important to wear proper athletic shoes that protect your feet during jumps. At Sportland, we offer the shoes you need for your exercises.

Once you have the appropriate gear, you'll be ready to start running or jumping rope to lose weight.

Challenges to Help Burn More Calories

The internet is your main tool for finding exercise content. There are thousands of tips about running or jumping rope available online, but we'll focus on the latter.

YouTube has many videos with guidance from crossfit professionals on jumping rope like an expert.

We want to share our three favorite challenges for you to try:

  1. 12-Minute Circuit In this challenge, you must perform the following exercises as many times as possible within a 12-minute timeframe without stopping: 40 jump rope skips, 30 squats, 10 push-ups, and sit against a wall with your back for 20 seconds.

  2. The Annie This challenge involves doing double under jumps, which means the rope passes twice for each jump. Additionally, you'll have to alternate between different types of jumps simultaneously.

  3. Double Under Pyramid In this challenge, you continuously perform double under jumps. Start with 5 jumps of this type and then include three burpees. For each set of 5 double under jumps, intercalate 3 burpees until reaching 50 repetitions.

If you miss a jump, you must do 5 push-ups. It's a mentally and physically demanding exercise, but it yields exceptional results.

Comparing running and jumping rope after completing these challenges confirms that jumping rope involves more movements and variations.

How Many Calories Can You Burn Jumping Rope?

The amount of weight you have influences what you'll lose. People with more weight tend to burn calories more quickly while jumping rope.

For someone weighing 125 pounds, jumping rope for half an hour burns approximately 300 calories. This means that in 12 days, they would be able to lose one pound. Of course, this requires maintaining a healthy diet.

A person weighing 185 pounds can burn 444 calories in half an hour. They could lose one pound in 8 days and 3 to 4 pounds in a month. This significant figure plays an important role in many people's decision-making process when comparing running versus jumping rope.

This type of exercise can make you very hungry afterward, but consuming large amounts of calorie-filled food will hinder your progress.

Watch What You Eat


Jumping rope or running can help you lose weight and stay healthy. However, this can only be achieved if you control what you eat. Running for hours or performing jump rope routines is futile if you overindulge in calories.

Fatty foods, fried snacks, junk food, and sugary drinks are not healthy. Apart from not providing the vitamins and nutrients your body needs, they contribute to weight gain and harm your organs.

Commit to a balanced diet and exercise simultaneously to achieve the desired results.

  • Eggs
  • Vegetables
  • Steamed fish
  • Fruits
  • Leafy greens
  • Lean meat
  • Grilled chicken
  • Nuts
  • Whole grains

By complementing running or jumping rope with a diet based on these foods, you will notice remarkable results in your body within a few weeks.

Don't forget to drink plenty of water throughout the day. It will help you stay hydrated and aid in weight loss. Consuming one to two liters of water per day is ideal for supporting your weight loss journey.

A Small Decision Will Lead to Great Results

The hardest step is always the first one. Set your priorities and goals in mind. With dedication, anything you set out to do is achievable. If you choose jumping rope between running or jumping rope, you now have all the information you need to practice it.

More and more people are joining this popular trend of exercising. Elite athletes and famous personalities never skip their daily rope jumps. The results are comprehensive for both your mind and body.

You can jump rope while listening to music, making it more enjoyable. If you have a garden, you can do it outdoors or find a peaceful park to make you feel relaxed. Get motivated to achieve the figure you desire and extend your years of life in the healthiest way possible.

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