Does jumping rope burn more calories than running?
Jumping rope is a very popular way to improve cardio fitness and build stronger muscles, but can it burn more calories than running? We set ourselves up to find out.
You may have seen jump ropes sprouting in High intensity fitness programme Similar to the workouts, but the trend has officially taken over Tik Tok (Opens in a new tab) With an astounding 2.7 Billion Views under #jumprope. While you may have shied away from jump ropes since your school days, gym packages have far more benefits than just being lunchtime fun. fact, I tried jumping rope every day for a week And you need a long nap afterwards.
But you don’t need to do impressive moves and double speed to increase your heart rate, burn calories, and dramatically raise your pre-cardio. grab one of the The best jump ropes And giving it a good boost can provide health benefits like more confidence and less anxiety, according to a study she conducted Piedmont have found.
But is jumping rope better at burning calories than running? We checked the search and spoke to a manager SRS Elite (Opens in a new tab)Dan Cox, To discover if you can put a number for calorie burn, and if so, which number comes out on top.
Running vs. Jumping Rope: The Benefits
along with fortune Research (Opens in a new tab)Cox says that jumping rope can build stronger ankles and feet and increase speed and agility by improving dexterity and left- and right-brain coordination. Contrary to popular belief, crunches are also low impact when done correctly, helping you build lower body strength without affecting your hip, knee or ankle joints.
Jumping rope and running engage most of your muscles, including your core, hamstrings, calves, glutes, shoulders, and back muscles. Both sit firmly in the cardio camp and contribute to a process called Bone loading (Opens in a new tab) Build stronger bones.
The benefits of running are similar to jumping rope — the exercise can strengthen the muscles in your legs, improve bone density and cardio fitness, and boost your mood. And if you ever wondered – Does running build muscle?? It can certainly contribute to stimulating muscle growth. You can also find out How to lose weight by running here.
Running or jumping rope: which burns more calories?
“This is really fun!” Cox says. “there Evidence (Opens in a new tab) To point out, jumping rope has a higher calorie burn than jogging and running. Like any exercise, it depends on your intensity, body weight, age, and more. “
Cox adds that the emerging research was done alongside the jump rope athlete Kylie Woodard (Opens in a new tab) Ph. D., professor of exercise sciences at Bowling Green, found that practicing new (and missing) jump rope tricks burns as many calories as a steady-state activity as a basic jump rope—if not more. “The trick is to keep the intensity level high after a loss and not take long breaks,” he says. “Failing to jump rope but progressing is better for burning calories.” Good news for me then.
Running and jumping rope are high calorie burners that can support weight loss. While you can’t put an exact number on any exercise – you can appreciation. Factors such as hormones, diet, fitness level, age and gender determine how likely you are to ingest calories during exercise. you can discover How to calculate your body fat percentage and why it matters here.
the Omni calculator (Opens in a new tab) Uses 2011 Compendium of Physical Activities (Opens in a new tab) Calorie burn jumping rope is estimated based on weight, jump minutes and jump rate (jumps per minute). A person weighing 60 kg (132 lb) can burn approximately 120-130 calories per 10 minutes of jumping rope and about 200 calories per 15 minutes.
Using the same metrics for running based on distance, weight, and speed, the estimated calorie burn for a 5km outdoor run (it takes about 30 minutes for the average runner) is about 160 calories. So if you do the math, two 10-minute jump rope workouts can help you burn between 200-300 calories, while running for 20-30 minutes will burn less.
How to burn more calories
If you want to burn more calories while running, try running uphill and outdoors. The Omni Calculator adds that many experts suggest that an average-weight person burns 100 calories running a mile which may increase if you gain weight. Interestingly, calorie burn does not necessarily increase with speed because running efficiency also improves.
According to Cox and the team at Elite SRS, you can expect to burn more calories jumping rope if you adopt high-intensity training like Tabata—this is our favorite. Tabata dumbbell workout To add a jump rope in it. Adding bodyweight exercises like squats and calisthenics between rounds can create a powerful lunge that will benefit fat burning and boost metabolism for hours afterward, compared to running at a steady state.
heart aside, Weighted jump ropes Incorporate strength training into your program by toning your muscles harder and increasing your calorie burn. If your goal is to lose fat, find a way Atkinson and Riley (Opens in a new tab)It is suggested that keeping any cardio in your morning workouts can encourage fat metabolism. Early doors, cortisol and testosterone peak while glucose and insulin drop, so your body may prefer to store fat as an energy source!
our verdict? Running and jumping rope are two completely different exercises that bring together their wealth of benefits, but if you’re looking to burn calories quickly, jumping rope can bring faster results.
jump rope workout
Try the 16-Minute Jump Rope HIIT workout by Elite SRS to burn calories. It’s fine for a beginner’s jump rope workout, but whatever your experience level, it can cause Rocky to sweat himself out.
The routine forms four minutes of 4-minute AMRAPs (as many rounds as possible) with a one-minute rest between exercise blocks. Aim for 50-75 jump hops (depending on your ability) using a jump rope, followed by a set number of bodyweight exercises, repeating as many times as you can in four minutes. Bodyweight exercises include squats, shoulder presses, V-shaped rotations, and pushups.
Check out the video for tips on perfect form and a step-by-step for the full workout before you begin.
Next: Whatever camp you stick to, look up The best cross training shoes To boost your workouts, find out why I do not recommend counting calories, And here she is 5 exercises that burn more calories than running.