Jumping rope or running, what is the best cardio exercise?

At your next cardio session, will you jump rope or run? Both exercises work, they help you burn calories, lose weight. and develop stamina and it’s a good idea to add them to your workout plan, but, if you want to get better results in less time, there is one that should be your priority, or at least you should include it whenever you can.

Running and jumping rope are both accessible exercises, in that you can practice them anywhere and they’re not really expensive, but, on closer inspection, there are some key differences that reveal that, perhaps, one of them is the smartest way to use your exercise time. It also depends on what you like (not everyone likes running, for example), but if you’re looking to get certain results in a while, how you do cardio is something to consider.

Both of these forms of cardio are used by athletes, trainers, and fitness fanatics because they are easy and effective, and some even recommend using them at different points in training (boxers, for example, use the rope to work on their coordination, speed, and stamina), but if you only choose one form, you need to look at the differences and benefits.

Which one burns the most calories?

Jumping rope and running both burn a lot of calories, but, if we compare the amounts over a 10-minute period (for a person of just under 70 kilos), jumping rope burns 105 calories at low intensity, 140 at medium intensity, and 146 at high intensity, while running burns 117 at low intensity, 125 at medium intensity and 140 at high intensity. Combustion is not so different between the two and, in fact, running burns more in sessions that are not so demanding, but with medium and high intensity, the rope is more efficient. But it’s not just calories that need to be talked about, we also need to talk about fat. Rope helps reduce body fat and the risk of heart problems, but by running in different forms (alternating sprints, long and short runs), you can also burn enough fat. The rope is the winner because it burns more in less time.

What are the advantages?

Running is an aerobic activity, therefore excellent for lung and heart health, it increases cardiovascular endurance and, according to several studies, reduces the risk of premature mortality by up to 40%. Runners are said to live up to 3 years longer than non-runners. What’s more, outdoor exercise can also improve your mental health. And sprinting also helps to strengthen the lower body. The benefits of skipping rope are the same for the heart and lungs, but you don’t need much space to do it and you don’t need a treadmill. The rope also makes it possible to work the upper body and strengthen the trunk, while developing more coordination, speed, and rhythm.

người đàn ông ấn độ tập thể dục với dây nhảy ở nhà - skipping hình ảnh sẵn có, bức ảnh & hình ảnh trả phí bản quyền một lần

What muscles do you use?

Jumping rope and running work the muscles of the lower body, trunk, and hips. Running involves hip extensors and jumping rope to abductors, as well as shoulders, biceps, triceps, and forearms, but running also involves the arms swinging at the same time as the legs. Also, depending on speed and intensity, both have a similar impact on the body, and both can be used as aerobic and anaerobic exercises.


According to experts, people with injuries or problems to the knees, ankles, and hips should not run or jump rope (although this is less the joints). The advantage is that for running there are alternatives, such as running in the water or on a treadmill with reduced gravity, and for the rope, you can add a trampoline so as not to fall on hard ground.

Which one is better?

Both exercises work, but if you’re short on time, jumping rope is a wiser choice. If you have enough time and space, and your goal is to become a better runner, then you should definitely run regularly, and you can always use the rope to complete the days when you are not running.

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