Running vs Jumping Rope: Which Exercise Is Better for You?

Jumping rope is a simple exercise that requires minimal equipment and a small open space to perform effectively. Running is another fundamental exercise that can be done outdoors or indoors on a treadmill, requiring only moderate space. Both are highly accessible and efficient ways to work on your health and fitness. At times, you may wonder which of the two is better and has more benefits than the other.

This article will help you identify the differences between jumping rope and running. We will also address common fitness questions comparing running and skipping, including their calorie-burning potential, health benefits, and overall impact on endurance.

Running: A Tried-and-True Cardio Exercise

Running is a classic exercise that most people are familiar with. Whether you’re jogging on the treadmill or sprinting outside, running offers a variety of health benefits that can improve your overall fitness.

Calorie Burn:

Running is known for burning calories quickly. The actual caloric expenditure varies significantly based on factors like body weight, intensity, and duration. On average, running at a moderate pace (about 6 mph) can help a person weighing approximately 155 lbs burn around 300-400 calories in 30 minutes [1]. It’s an excellent option if you’re looking to lose weight or maintain a healthy weight.

Muscles Worked:

Running mainly works your lower body muscles such as the calves, quads, hamstrings, and glutes. It’s also great for toning and strengthening your core, as your body needs to stay stable while you run.

Cardiovascular Benefits:

Running is one of the best ways to improve heart health. It helps to increase your heart rate, strengthens the heart muscle, and improves lung capacity. These benefits can reduce the risk of heart disease and lower blood pressure over time and provide cardiac protection [4].

Bone Health:

Running is a weight-bearing exercise, meaning it helps improve bone density and strengthens your bones. Specifically, long-distance running has been shown to potentially benefit bone strength and bone markers [5]. This is especially important as we age, as running can help reduce the risk of osteoporosis and fractures.

Mental Health:

There’s also a mental boost that comes with running. Regular running can help reduce symptoms of depression and anxiety, and improve overall mood. The release of endorphins – also known as “feel-good” hormones – during your run can help combat stress and enhance your mental well-being and overall life satisfaction [6].

Jumping Rope: A Fun, Full-Body Workout

Jumping rope is an efficient full-body cardio workout that combines intensity with simplicity and enjoyment. It’s simple to learn and doesn’t require much equipment, making it easy to do anywhere.

Calorie Burn:

Jumping rope is an incredibly efficient way to burn calories. Similar to running, calorie burn depends on weight and intensity. You can burn around 400-500 calories per 30 minutes for a person weighing 155 lbs, depending on your speed and intensity [1]. Some studies suggest that skipping rope may even be more efficient for training responses compared to jogging [3]. It’s great if you’re looking for a quick, intense workout that delivers results fast.

Muscles Worked:

Jumping rope is a full-body workout. It engages your calves, quads, hamstrings, glutes, and core, and it also strengthens your shoulders, arms, and forearms. This makes it an excellent choice if you want to tone and strengthen multiple muscle groups at once.

Cardiovascular Benefits:

Just like running, jumping rope improves your heart health by increasing your heart rate and improving circulation. It has been shown to have a positive impact on cardiovascular health, especially when included in exercise routines [7]. It’s great for boosting cardiovascular endurance and keeping your heart in good shape.

Bone Health:

As a weight-bearing exercise, skipping helps improve bone density and strength, reducing the risk of osteoporosis. It’s a good way to maintain strong, healthy bones, especially as you get older.

Mental Health:

Jumping rope improves your coordination and focus [7], and the rhythmic motion can be very meditative. It’s also a great way to clear your mind and reduce stress, just like running.

Comparison Table: Running vs Jumping Rope

Which Should You Choose?

The decision between running and jumping rope really depends on your goals, fitness level, and what you enjoy most.

Running is ideal if you enjoy spending time outdoors or have access to a treadmill. It’s a great way to build cardiovascular endurance and strength over longer distances [2].

Jumping Rope, on the other hand, is a fantastic option if you’re short on time or space. It’s a fast and effective workout that engages your entire body. It can also be a more challenging and efficient option for improving aerobic capacity and neuromuscular performance in a shorter time [2].

Both jumping rope and running are powerful, versatile workouts that support heart health, weight loss, and mental well-being. Ultimately, the ‘better’ exercise is the one you enjoy and can stick with consistently.

References

[1] Hsieh, M. W., Tsai, S. C., Hsieh, Y. J., Lin, H. Y., & Lin, C. W. (2025). Impact of Running on Physical and Mental Health and Life Satisfaction. E-Da Medical Journal, 12(2), 8-14. https://exdep.edah.org.tw/lib/images/EDMJ/2025/v.12n.2/2-1130802161.pdf

[2] Venegas-Carro, M., Herring, J. T., Riehle, S., & Kramer, A. (2023). Jumping vs. running: Effects of exercise modality on aerobic capacity and neuromuscular performance after a six-week high-intensity interval training. PLOS ONE, 18(2), e0281737. https://doi.org/10.1371/journal.pone.0281737

[3] Buyze, M. T., Foster, C., Pollock, M. L., Sennett, S. M., Hare, J., & Sol, N. (1986). Comparative Training Responses to Rope Skipping and Jogging. The Physician and Sportsmedicine, 14(11), 65–69. https://doi.org/10.1080/00913847.1986.11709222

[4] Tao, C. (2022). Benefits of running on cardiac protection and the culture of exercise health awareness. Revista Brasileira de Medicina do Esporte, 29, e2022_0168. https://www.scielo.br/j/rbme/a/DNScwxKgbrMQDJnnmLYm9Wt/

[5] Lee, J. H. (2019). The effect of long-distance running on bone strength and bone biochemical markers. Journal of Exercise Rehabilitation, 15(1), 26–30. https://doi.org/10.12965/jer.1836564.282

[6] Hsieh, M. W., Tsai, S. C., Hsieh, Y. J., Lin, H. Y., & Lin, C. W. (2025). Impact of Running on Physical and Mental Health and Life Satisfaction. E-Da Medical Journal, 12(2), 8-14. https://exdep.edah.org.tw/lib/images/EDMJ/2025/v.12n.2/2-1130802161.pdf

[7] Gulati, P. (2024). Impact of skipping rope exercises on cardiovascular health and coordination in athletes. International Journal for Research Publication and Seminars, 15(3), 142–152. https://doi.org/10.36676/jrps.v15.i3.1463

[8] Chen, Y., Wu, J., Xu, Z., Chen, R., & Sun, Q. (2025). Differential impacts of jogging and rope skipping in college students in China based on physical test score: a randomized controlled trial baseline indicator comparison in the intervention. Frontiers in Public Health, 13. https://doi.org/10.3389/fpubh.2025.1570768