Jumping or jogging: which one burns the most calories?

Jump rope isn’t just for kids, it’s a great all-around workout for adults too. It not only improves muscle endurance and strength, but also helps burn calories quickly. Regular rope exercises are the ideal alternative to jogging.

Jumping rope brings back real childhood memories, but contrary to what you might expect, the fun sport of jumping isn’t just for the little ones, it’s a great way to build endurance and muscles. The practical aspect of doing sports with a rope or what is called jumping rope: it is gentle on the joints and drops the calories. So ideal for losing weight. You can also save yourself a trip to the gym because you can easily train from home. Nevertheless, the right technique is necessary. What should you pay attention to, which areas of the body are trained and how far jumping rope even exceeds jogging. An overview.

Skipping rope: a real all-round fitness

If you’re looking for an effective full-body workout, you definitely have to give jump rope a try! Training with inexpensive sports equipment is a true all-round fitness tool and insider tip.

A distinction is made between the usual rope jumping with fabric ropes and the so-called rope jumping. The latter is a kind of further development and consists of plastic strings and plastic handles. With them more speed is possible, which is why they are ideal for regular training. In most cases, the length is also adjustable.

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In any case, the advantages of jumping rope are numerous: it is ideal for home workouts, is gentle on the joints and trains more than just the muscles, the heart and the lungs. It is also ideal for endurance training and is even the best alternative to jogging.

But rope training is also ideal for those who don’t like sports or are really impatient, because you don’t have to wait long for your first successes. It’s a surprisingly intense muscle workout and a great way to burn fat fast. It’s also incredibly fun.

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The physical benefits of jumping rope

Jogging is the ideal workout for fitness, endurance and the cardiovascular system. Nobody wants to cancel it either. However, you can achieve similar effects with a regular jump rope. Bouncing continuously for an extended period of time requires more blood and oxygen to be pumped to working muscles, which increases heart and breathing rates. Heart and lung capacity can also be strengthened with rope jumping.

Different charging intervals are also possible. Just add a unit of push-ups or squats between jumps – and voila: a simple yet effective interval workout is ready!

But the killer argument is probably this: jogging has a lot more impact on the knees, hips and back. When jumping rope, you always land on both feet, which means the load is only half that of jogging. While running only uses the leg muscles, rope exercises also train the upper body – another benefit.

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What study on jump rope and weight loss found

Depending on your age, gender, and body weight, you can burn 400-500 calories in half an hour at a moderate pace. It would take about an hour for a jog.

For example, an eight-week randomized study with 46 college students aged 19 to 21 examined how jumping rope and jumping rope in combination with a calorie deficit affect cardiometabolic diseases such as diabetes, dyslipidemia or obesity. Both the control group, which only cut calories, and those who regularly skipped, were able to measure their body weight (-1.1 ± 1.7 kg, -1.3 ± 2.0 kg) and their body fat percentage (-1.2 ± 1.6%, -1.7 ± 1.8%). Overweight participants also had lower levels of inflammation, blood pressure and insulin resistance.1

In summary, this means not only those who lost weight in addition to exercise, but also those who simply grabbed the rope. Body composition was also improved in both groups. This means less fat, more muscle. Jumping rope is always worth it!

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For beginners as well as for the experienced

A certain degree of coordination and strength potential in the legs and around the torso should be present, but overall jumping rope is a workout that also allows beginners with weak physical conditions to get started.

Everyone decides for themselves how fast they jump and swing the rope, so that their own coordination and balance can be built up slowly and according to their personal needs.

Those who are already practiced can also modify their jump rope program so that it becomes more and more interesting and challenging with increasing practice. You can increase the intensity with two-legged back hops, single-leg hops, or double punches and cross-arm rope punches.

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Tips for the first jump rope

It is best for beginners to jump 10 x one minute at the start, with a one minute break in between. Once you’ve worked out a bit, a ten-minute workout a day is a good guideline for building up your overall fitness. However, you should pay attention to a few points before jumping for the first time:

  • Keep your feet close together when jumping rope
  • jump on the soles of the feet and land softly
  • Keep the jump height low (about two centimeters)
  • Always keep your knees slightly bent
  • maintain a straight and neutral spine
  • Head up, chest up and head forward
  • Keep shoulders back and elbows down and back
  • Hands along the midline of the body, palms facing up
  • Use wrists to turn rope (not elbows or shoulders)

It is also advisable to use a gym mat, at least in the beginning. On the other hand, it is essential to wear sensitive shoes that neutralize tension and cushion the toes and heels.


Jumping rope and jogging are two excellent exercises. They’re inexpensive, require little equipment, and burn a lot of calories in a short amount of time. However, with regular skipping, you’ll see results faster and in the long run, you’ll be relatively gentle on your joints. So: A rope, get set, go!

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