Fitness••4 min read
Jump Rope vs Cycling Calories: Which Burns More?
Compare calorie burn between jump rope and cycling. Detailed analysis with charts showing when each exercise burns more calories.
Jump rope burns approximately 40 to 65 percent more calories than moderate cycling, making it one of the most time-efficient cardio exercises available.
Direct Calorie Comparison
For a 70 kg (154 lb) person:
| Duration | Jump Rope (Moderate) | Cycling (Moderate) | Difference |
|---|---|---|---|
| 10 min | 123 kcal | 74 kcal | +66% |
| 20 min | 245 kcal | 147 kcal | +67% |
| 30 min | 368 kcal | 221 kcal | +67% |
| 45 min | 551 kcal | 331 kcal | +66% |
| 60 min | 735 kcal | 441 kcal | +67% |
MET Value Comparison
| Exercise | MET Value | Notes |
|---|---|---|
| Jump rope (light) | 8.0 | Slow pace |
| Jump rope (moderate) | 10.0 | 100-120 jumps/min |
| Jump rope (vigorous) | 12.3 | 120+ jumps/min |
| Cycling 16 km/h (10 mph) | 6.0 | Leisure |
| Cycling 19-22 km/h (12-14 mph) | 8.0 | Moderate |
| Cycling 22-26 km/h (14-16 mph) | 10.0 | Vigorous |
| Cycling 26-30 km/h (16-19 mph) | 12.0 | Racing |
| Cycling 30+ km/h (19+ mph) | 16.0 | Elite racing |
When Each Burns More
Jump Rope Burns More When:
- Comparing leisure to moderate cycling
- Time is limited
- Cycling at casual speeds
- Indoor cycling on flat terrain
Cycling Burns More When:
- Racing or very fast cycling (30+ km/h)
- Significant hill climbing
- Mountain biking on challenging terrain
- Spinning classes at high resistance
Time Equivalents
To burn the same calories as 30 minutes of moderate jump rope (368 kcal at 70 kg):
| Cycling Speed | Time Needed |
|---|---|
| 16 km/h (leisure) | 50 min |
| 19-22 km/h (moderate) | 38 min |
| 22-26 km/h (vigorous) | 30 min |
| 26-30 km/h (racing) | 25 min |
Practical Considerations
Advantages of Jump Rope
- Higher calorie burn per minute in most scenarios
- No expensive equipment (rope vs bike)
- Minimal space needed - works anywhere
- Portable - easy to travel with
- Full body workout - arms, core, and legs
Advantages of Cycling
- Lower impact - easier on joints
- Sustainable for longer - can ride for hours
- Functional transportation - commute while exercising
- Variable terrain - natural intensity changes
- Scenic outdoor routes - mental health benefits
- Easier for beginners - no coordination needed
Combined Training Benefits
Using both exercises provides:
- Variety - prevents boredom
- Cross-training - different muscle engagement
- Injury prevention - varied impact patterns
- Flexibility - options for any situation
Sample Weekly Plan
| Day | Activity | Duration | Calories (70 kg) |
|---|---|---|---|
| Mon | Jump rope | 20 min | 245 kcal |
| Tue | Cycling | 45 min | 368 kcal |
| Wed | Rest | - | - |
| Thu | Jump rope | 15 min | 184 kcal |
| Fri | Cycling | 60 min | 490 kcal |
| Sat | Jump rope | 30 min | 368 kcal |
| Sun | Cycling (easy) | 45 min | 276 kcal |
Weekly Total: ~1,931 kcal
For Weight Loss: Which is Better?
Choose jump rope if:
- You have limited time
- Want maximum calorie burn per minute
- Prefer indoor exercise
- Don't have access to a bike
Choose cycling if:
- You can commit to longer sessions
- Have joint concerns
- Enjoy outdoor exercise
- Can commute by bike
Best approach: Use both based on your schedule and preferences.
Calculate Your Comparison
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