Fitness••4 min read
Jump Rope vs Running Calories: Which Burns More?
Compare calorie burn between jump rope and running. Detailed analysis of which exercise burns more calories and when to choose each.
Jump rope burns approximately 15 to 25 percent more calories than running at moderate intensity, with 10 minutes of jumping roughly equivalent to 15 minutes of jogging.
Direct Calorie Comparison
For a 70 kg (154 lb) person:
| Duration | Jump Rope (Moderate) | Running (8 km/h) | Difference |
|---|---|---|---|
| 10 min | 123 kcal | 98 kcal | +25% |
| 20 min | 245 kcal | 196 kcal | +25% |
| 30 min | 368 kcal | 294 kcal | +25% |
| 45 min | 551 kcal | 441 kcal | +25% |
| 60 min | 735 kcal | 588 kcal | +25% |
MET Value Comparison
| Exercise | MET Value | Notes |
|---|---|---|
| Jump rope (light) | 8.0 | Slow pace, under 100/min |
| Jump rope (moderate) | 10.0 | 100-120 jumps/min |
| Jump rope (vigorous) | 12.3 | 120+ jumps/min |
| Running 6.4 km/h (4 mph) | 6.0 | Light jog |
| Running 8 km/h (5 mph) | 8.3 | Moderate jog |
| Running 9.7 km/h (6 mph) | 9.8 | Fast jog |
| Running 12 km/h (7.5 mph) | 11.5 | Running |
| Running 16 km/h (10 mph) | 14.5 | Fast running |
When Each Burns More
Jump Rope Burns More When:
- Running at slower speeds (under 10 km/h)
- Comparing equal time periods
- Using vigorous jump rope intensity
- Limited space available
Running Burns More When:
- Running at fast speeds (12+ km/h)
- Sprint intervals are included
- Going uphill or on incline
Time Equivalents
To burn the same calories as 30 minutes of moderate jump rope (368 kcal at 70 kg):
| Running Speed | Time Needed |
|---|---|
| 6.4 km/h (walk/jog) | 50 min |
| 8 km/h (moderate jog) | 38 min |
| 9.7 km/h (fast jog) | 30 min |
| 12 km/h (running) | 26 min |
Practical Considerations
Advantages of Jump Rope
- Higher calorie burn per minute at moderate efforts
- No need for space - works indoors
- Lower impact on joints when done correctly
- Portable - travel-friendly
- Weather independent
- Shorter workouts for same calorie burn
Advantages of Running
- Variable terrain adds challenge naturally
- Mental benefits of outdoor environment
- No learning curve - everyone can run
- No equipment required
- Easier sustained effort for long durations
- Social aspect - running groups, races
Combined Training Approach
Many athletes use both:
- Jump rope: 10-15 min warm-up before runs
- Running: Main cardio sessions outdoors
- Jump rope: Indoor alternative on bad weather days
- Both: Cross-training to prevent overuse injuries
Sample Weekly Plan
| Day | Activity | Duration | Calories (70 kg) |
|---|---|---|---|
| Mon | Jump rope | 20 min | 245 kcal |
| Tue | Running | 30 min | 294 kcal |
| Wed | Rest | - | - |
| Thu | Jump rope HIIT | 15 min | 210 kcal |
| Fri | Running | 45 min | 441 kcal |
| Sat | Jump rope | 30 min | 368 kcal |
| Sun | Rest | - | - |
Weekly Total: ~1,558 kcal
Calculate Your Comparison
Use our calculators to compare your personal calorie burn:
Related Resources
- How Many Calories Does Jump Rope Burn? - Complete jump rope guide
- Jump Rope vs Cycling Calories - Another comparison
- Is Jump Rope Good for Weight Loss? - Weight loss guide
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