Running vs skipping rope – what to do for stamina and weight loss

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Running vs skipping rope – what to do for stamina and weight loss

If you want to get in shape and lose weight fast, there are two things you need to do – running and skipping. While they have a lot of similarities, running and skipping each has their own advantages for fitness.

Is skipping rope better than running?

The debate of whether the jumping rope is better than running has been in your head. If you have a short time to exercise, then it doesn’t make sense to run.

However, if you are looking for the long-term benefits that come with endurance training, then a 10 minute jump rope workout can be just as effective as running for 30 minutes.

skipping rope

A study published in the Journal of Strength and Conditioning found that both jumping rope for 10 minutes or jogging for 30 minutes can produce similar strength gains.

The duration is what makes a difference, as long as you are getting enough exercise time to boost your stamina levels.

Jumping rope is a great exercise to do with your kids or for yourself. The benefits of jumping rope are that it works out many different muscle groups, including the upper body, lower body, and core muscles.

Jumping also helps increase stamina without putting as much pressure on joints like running does. It’s not only beneficial for weight loss but also decreases the risk of injury from high-impact exercises like jogging.

Skipping rope is an easy way to burn calories and build stamina. It will also improve your coordination, balance, and speed.

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When jumping rope you are moving at a lower-impact level than running on the ground or doing high impact exercises such as jump squats or burpees because it uses fewer muscle groups in comparison to these types of activities.

However, jump rope requires some skills. For example, if you jump too high you might damage your knees. And be sure to wear soft high heeled shoes or do it on soft surfaces.

It’s possible for anyone who wants to lose weight by performing short sets with proper techniques that spread out over time can do this activity effectively without compromising their health.

Running vs skipping rope - what to do for stamina and weight loss 1

Running vs Skipping Rope: In Detail

Are these alternatives to each other?

Nope, skipping rope and running are not alternatives to each other.

For general health, if your joints does not pain then jumping rope will not hurt. But if you specifically want to build excellent stamina, long time work power and endurance then running is the best way to do so.

Running is an aerobic activity that will help your lungs and heart function. Jump ropes are a smart idea to incorporate into your fitness regimen. You might need either a treadmill or some open space outside when running.

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Running is a good way to get in shape. Jumping rope can be seen as an exercise that works on the upper-body and lower-body strength. It also helps with agility, flexibility, muscle growth, coordination and balance.

The question is whether the individual should run or jump rope because each activity has its own set of pros and cons. High-intensity jumping could be a good alternative to running, but it’s important that the specific goals are considered before deciding which option will work best for them.

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Which is Safer for your bones and joints

Running is better than skipping rope because it takes more impact forces and the heel strike forces your bones and joints. That happens best if you wear good shoes and choose even surface to run.

On the other hand, jumping rope prevents much of these impacts, which makes it a safer alternative for running. It also allows you to use muscles in your legs, which are not used as often with heel striking running.

Skipping ropes maintain an erect posture that helps strengthen stomach muscles, back muscles, and abdominal muscles.

Although, jumping rope is a great workout and running with poor form can still give you the same benefits as if it were done properly. However, jump technique means everything when it comes to getting good results out of your exercise routine.

With a bad jump technique, you will push your knee joint to the limit.

I used to jump higher with jump rope and that made my knee pain worse.

Space required and Money

If you want to get fit, running outside is the best option. But if you’re looking for more of a workout in your own space and can’t run outside, try out skipping rope instead. Skipping rope also offers the benefits of being outdoors and getting a cardio workout at home.

And if you do not want to go outdoors, then you have to buy a treadmill. Treadmills are costly and if you are planning on running a lot. Like for 2-3 hours daily then you have to buy a treadmill near about 30-40k INR to get that durability.

The treadmill will occupy some serious space in your house as well.

If you are a runner, jumping rope can be beneficial for reducing the common forces that would be faced with heel-strike running. Compared to other forms of exercise, much of the impact is taken through muscle power rather than joints and bones in your body.

Jumping rope is not costly at all. You might even get heavy and best skipping rope in India at low cost. And skipping rope just needs some open space.

For both skipping and running, it is advised to get a good shoe.

The muscles they work

Running is an efficient way to work your glutes and hip abductors, but jumping rope will also work these muscles.

For stamina and weight loss, running should be the preferred option as it works on the butt muscles more.

However, for those who want to focus on one muscle group at a time, skipping rope might be a better option due to its single-foot jumping motion which focuses mainly on the hip abductors.

Jumping rope is a better option than running when it comes to arms. The resistance of the jump rope while jumping helps build arm muscles, such as biceps and forearm flexors.

In addition to the muscles they work, running also puts pressure on your joints. The rope forces you into a fixed position and can cause pain in the lower body.

Aerobic vs anaerobic

Running and jumping rope are both aerobic and anaerobic exercises.

Running is a form of aerobic exercise that works large muscle groups, boosts heart rate, uses oxygen for energy source, while skipping rope is an example of anaerobic exercise because it does intense bursts of physical activity that is fueled by energy sources within muscles.

Lose the fat

A study from 2018 showed that jumping rope for six weeks decreased body fat and improved heart disease risk factors in adolescent participants.

A small study from 2020 found that jumping rope and dark chocolate supplements reduced body fat in adolescent boys with obesity.

Endurance running and high-intensity interval training are both effective ways to burn fat. However, they are not gentle on your body due to the amount of effort it takes.

The impact force is similar for both and you should contact a doctor or therapist if there are any concerns.

But combined with diet, running and skipping will help you lose weight and tone your body.

Running vs skipping rope - what to do for stamina and weight loss 2

Burn Calories

Running can burn more calories than skipping rope, but jumping rope is a great way to tone your legs and improve endurance.

Jogging is a great way to burn calories, but the amount of energy required for this exercise varies depending on how long you jog.

For example, 5 mph jogging uses 295 calories in 154lb person and 6mph running burns 315 calories in that same person.

Jumping rope burns more calories than running at a moderate pace.

Running uses about the same amount of calories as jumping rope, but it takes longer to get your heart rate up and burn just as many calories.

Jumping rope fast can burn 421 calories in half an hour. In contrast, jumping rope slow will burn about 255 calories in 30 minutes and jump rope fast: 503 calories over the same time frame.

By the way jumping rope faster also means it increases your chances of injuries.

Cardiovascular Benefits

Running vs skipping rope - what to do for stamina and weight loss 3Running and skipping rope are both cardio exercises.

Cardio exercise refers to the body’s large muscles moving in a rhythmic manner for an extended period of time.

Running and jumping rope can cause a person to breathe harder than normal and their heart rate to quicken.

Incorporate this heart- and lung-strengthening style of exercise into your routine regularly (think: 150 minutes of moderate-intensity activity).

Jumping rope is not only a great cardio workout, it also builds your cardiovascular endurance and prepares you for boxing workouts.

Running on the other hand has more benefits like improving heart health or building muscle mass.

If you are doing HIIT workout combining running on a treadmill and jump ropes, then you should get the best from both the world.

Either way both of these provide cardiovascular benefits.

Skipping Rope is Versatile

Skipping rope is a versatile fitness activity that can be used as an all-body workout. It has many variations, including the one-handed double skip and the two-handed kneel skip.

Personally, I find jumping rope versions are tough to do.

A study found that skipping could be the best full-body workout for those looking to lose weight or build stamina.

Skipping rope has more variations than jogging.

Skipping is a full-body workout that doesn’t require complicated or tiring exercises, and it’s also shorter.

In fact, 10-minute jump-rope sessions were more efficient than 30 minutes of jogging in terms of the number of calories burned per session.

The type of exercise that is best for a particular individual depends on the person’s physiology and goals. There are many variations in skipping rope, but it can adapt to any environment or goal.

What is easy to do?

Running and skipping rope both are easy to do. These are very basic moves that all healthy humans should be able to do easily.

But if you have knee pain, then I would recommend that you do less jumping movements. You can run wearing a good shoes and do knee physiotherapy workouts.

Which is More Fun?

Running is a fun way to lose weight and build strength. Skipping rope burns calories builds muscle, increases stamina, and improves balance.

I somehow find skipping rope more fun but hard to do. what I find more fun is doing a HIIT session combining jump ropes and running.

The combination of both of these is most enjoyable and not boring at all. And at the same time, these done together are very tough.

Which is ideal for strength training?

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Neither of these is ideal for strength training. But doing sprints and jump ropes will help you enhance your bodybuilding for sure. Both of these workouts will help you with improving your stamina, improve digestion etc. And these, especially skipping rope will improve your coordination skills.

And once all those skills stack up they will improve your overall strength.

Jumping rope Disadvantages

It can be boring

Jumping rope has its disadvantages. It can be boring and it’s hard to jump rope for a long time. Jumping rope helps endurance by maintaining a pace for a long time, and as an aerobic activity, it supports both lung and heart health.

But if you do not try tougher versions of jump ropes, then it will be very boring.

Takes practice

Jump ropes takes a lot of practice and doing other variations of jump ropes takes way more practice as well. I could not get past to the basic skipping rope version at all.

Running Disadvantages

Injury risk

Long-distance running, especially running outdoors on different terrain might hurt your knees. Especially if you overdo it. Running is often associated with knee pain but jump rope might cause it as well.

Takes a while to adjust to the workout

Running is a very tiring workout and it will take a toll on your body if you are not eating and resting enough. And if your muscles are always tired then you are bound to get some injuries down the lane.

Running vs skipping rope - what to do for stamina and weight loss 4

Skipping Rope variations that you can try!

Double unders

Double unders are a skipping rope variation that is faster and more effective than regular skips. It’s faster because you have to swing the rope twice every time you jump, which makes your heart rate go up.

Single leg jump

Single leg jump rope is a variation of the traditional skipping rope that can be used to target specific muscles and different intervals. It’s set up in interval training fashion combining bouts of high and low intensity (effort) for maximum benefits in less time.

Alternating foot jump

In this article, we learn about skipping rope and its benefits for people of all ages. It is used in circuit training, boxing, and as a warm up exercise. If you’re looking to get your focus off something else then the alternating foot jump is perfect for you!

If you’re looking for a way to spice up your running routine, consider adding jump rope workouts into your regular training regimen. Jump rope exercises offer the engagement that running can’t, so they are a must-have addition to any fitness plan.

The jump rope is also versatile; it can be used as an exercise tool or for recreational purposes. Consider jumping rope if you’re bored with running or treadmill sessions and want something new to try out as well!

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The jump rope is an effective means of exercise and can be used in a variety of different ways. The Crossrope system allows you to vary your workout by adding weight to the handles as you go along.

For improving your speed you should go for thin skipping rope and for strength improvement you should get heavy jump ropes.

Running Variations

Running is a high-impact activity that can be tough for beginners or those with knee injuries. If you’re struggling to do the basics, try focusing on timing and hops so you get a good grip on it.

You can also use a cordless jump rope if you are unable to do high-impact exercise. For an intense workout while jumping rope, try playing with speed, duration, and style of jumping.

In order to lose weight, it is important to incorporate a variety of exercises into your routine.

One way that you can do so is by walking for 2 minutes and running for 5. This will help with stamina and also provide an aerobic effect on the body which helps with weight loss as well.

If you are using a treadmill, then you can run on incline mode for few minutes and then start walking slowly.

Or to add variations you can add long runs too. You can combine long runs with sprints and some aerobics to make your workouts tougher.

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Can Jumping Rope Help You Become a Better Runner?

Jumping rope can help people become more skilled runners. It is a great cross-training activity that requires the body to use many muscles simultaneously.

In addition, by incorporating a jump rope workout into your running routine, you are able to increase performance levels and reduce injury risks.

Running and skipping rope are good cardio workouts that can help with stamina, weight loss, coordination between eyes feet and hands.

Jumping rope will also improve your running in the long run by developing steady rhythm during runs which provides a better experience for runners of all levels.

It’s important to note that muscles developed from jumping or running will make you faster when it comes to other activities as well because they’ll be more efficient at using oxygen than before practicing these exercises.

Skipping rope vs running calories

It’s hard to say, because how hard you work out has a big effect on how many calories you burn. There are some ways that skipping rope burns more calories than running, but it is also possible for running to be the better option in certain situations.

  • Jump rope might burn around 300 calories per 15 minute.
  • Running might burn around 400-500 calories per 30 minutes.

Is jumping rope or running better for weight loss?

Jumping rope and running are both good for weight loss. Jumping rope burns more calories than running with a minute of each can burn 10-16 calories, while jumping rope is not enough to support long-term weight loss but it’s still better than running.

A study on difference of jumping rope and running found that both activities were equally effective in weight loss.

However, the study did not provide a comparison between the two activities for other health benefits like stamina or cardiovascular fitness.

Can jumping rope replace running?

Both running and jumping rope are excellent ways to burn calories, strengthen the cardiovascular system, and work muscles. Running is an alternative exercise to jump rope by working for different muscle groups while still continuing to work the heart.

Jumping rope is a low-impact exercise that can be done anywhere. Instead of running, jumping ropes has been shown to produce improvements in cardiovascular health as well as other benefits such as increased muscle tone and strength.

However, there was no significant difference between the 30-minute jogging sessions and 10 minutes jump rope sessions on how long participants could run or how efficiently they worked their muscles during those times.

For those looking for a low-impact workout, jumping rope is the perfect solution. Data suggests that 10-minute jump rope sessions were more efficient than 30-minute jogging sessions and also worked out better in terms of burning calories.

It’s an effective way to work on stamina without having to hit the pavement or spend too much time indoors with heavyweights.

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How many minutes of jump rope is equivalent to a mile?

If you are looking to improve your stamina and lose weight, rope jumping is a great option. Jumping ropes burns 12 calories per minute which is the same calorie burn as running for 7 minutes. If you were to choose between doing one mile of running or 8 minutes and 20 seconds of jump rope, the answer would be clear: do 8 minutes and 20 seconds of jump rope!


By now you might have understood that running and skipping rope are not exactly an alternative of each other. But combining them into your workout will give you the best of both worlds. Doing both will strengthen your body and improve your stamina to the levels of an athlete.

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Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

🥊 About The Skinny Author

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body building type workouts!

I cancelled the gym subscription as I was more into making my home gym for workout. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I can access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget friendly home gym machines, nutrition to buy as per your goals here in

If you have question then contact here

Ps: Author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment and set up home gym as per their Fitness goals.

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