Running vs Jump Rope: Time Efficiency and Calorie Burn Compared
When picking a quick workout to burn calories, running and jump rope both pack a punch, but jump rope often edges out in time efficiency. A person weighing 155 pounds can burn about 372 calories in 30 minutes of moderate jump roping, while running at a steady 6 mph burns around 318 calories in the same time.[1][3] That means jump rope delivers more burn per minute for many people.
Jump rope shines for its speed and space needs. In just 10 minutes, you can torch 100 to 150 calories, beating brisk walking and fitting easily into a busy day.[2] Vigorous jumping at 120 to 140 skips per minute pushes it higher, up to 744 calories per hour for that 155-pound person.[3] Running matches this at faster paces, like 6 mph for 636 calories per hour, but it takes more room and time to warm up.[3]
Weight plays a big role in both. Heavier folks burn more; a 185-pound person hits 444 calories in 30 minutes jumping rope.[1] A 125-pound person gets 340 calories from the same effort.[2] Running scales the same way, though jump rope adds full-body work on legs, core, arms, and shoulders.[2]
Time-wise, jump rope wins for short bursts. One minute skips about 10 calories, letting you stack sessions without long runs.[2] Studies show skipping matches running’s weight loss effects across body sizes, but with less joint stress on flat ground.[2] Running builds endurance over distance, yet jump rope boosts coordination and agility faster in tight spaces.
Both improve heart health and melt fat, but jump rope’s portability makes it ideal for travel or home. Start with 5 minutes if new, building to 30 for max burn around 450 calories.[1][2] Mix paces or add tricks like double unders to spike intensity beyond steady jogging.
Sources
https://www.oreateai.com/blog/how-many-calories-can-i-burn-by-jumping-rope/bc2cb0f4d4946ef7f1c889f4a41ba3c4
https://www.godigit.com/wellbeing/skipping-rope-for-weight-loss
https://www.alibaba.com/product-insights/is-the-resurgence-of-jump-rope-workouts-actually-superior-to-jogging-for-fat-loss-or-just-space-efficient-hype.html
https://aeke.com/blogs/fitness/cardio-vs-strength-which-burns-fat-faster-the-complete-guide
