Jump rope vs running: calories, time and which to pick
By Rupangkan KalitaPublished
Minute for minute, jumping rope at a moderate 100 to 120 skips a minute (11.8 METs) burns about as much as running at 7.5 mph (12 km/h) and more than a 10-minute-mile jog (9.3 METs). For a 70 kg person that is about 145 kcal against 114 kcal in 10 minutes. Running is easier to keep going for long; rope needs less time and space.
Jump rope vs running comes down to two numbers: how much energy each takes per minute, and how many minutes you will actually do. The first one has a clear answer. Using the MET values in the 2024 Adult Compendium of Physical Activities, a moderate pace on the rope burns about as much as a fairly quick run.
Which burns more calories per minute?
A MET value says how many times more energy an activity takes than sitting still. Calories per minute are MET × 3.5 × body weight in kg ÷ 200. The table uses a 70 kg (154 lb) person over 10 minutes.
| Activity | Pace | METs | kcal in 10 minutes (70 kg) |
|---|---|---|---|
| Jogging | self-selected pace | 7.5 | 92 |
| Rope, slow | under 100 skips a minute | 8.3 | 102 |
| Running | 5 mph, 8 km/h (12 min/mile) | 8.5 | 104 |
| Running | 6 mph, 9.7 km/h (10 min/mile) | 9.3 | 114 |
| Running | 6.7 mph, 10.8 km/h (9 min/mile) | 10.5 | 129 |
| Rope, moderate | 100 to 120 skips a minute | 11.8 | 145 |
| Running | 7.5 mph, 12.1 km/h (8 min/mile) | 11.8 | 145 |
| Rope, fast | 120 to 160 skips a minute | 12.3 | 151 |
| Running | 8.6 mph, 13.8 km/h (7 min/mile) | 12.5 | 153 |
So a steady 100 to 120 skips a minute matches an 8-minute mile, well above the Compendium's self-selected jogging pace (7.5 METs). At an easy jogging pace, the rope burns more each minute. Put your own weight into the jump rope calorie calculator to see your numbers.
How long can you keep each one going?
This is where running catches up. A steady jog can go on for 30 minutes or more without a break, while rope sessions usually run in sets of a minute or a few, with short rests that burn little.
A fair comparison is calories for the time you actually spend moving:
- 15 minutes of moderate skipping (about 217 kcal at 70 kg) matches about 19 minutes of jogging at 10 minutes a mile.
- A 30-minute jog at 10 minutes a mile (about 342 kcal) takes about 24 minutes of moderate skipping, spread over more time once you add rests.
If your limit is time, the rope gets more done in a short session. If you enjoy long steady efforts, running is easier to sustain.
Space, weather, cost and skill
| Jump rope | Running | |
|---|---|---|
| Space | A few square metres and enough ceiling height for the rope | A route, a track or a treadmill |
| Weather | Indoors or out | Mostly outdoors unless you own a treadmill |
| Equipment | A rope and shoes | Shoes |
| Learning | Takes a few sessions to get the timing | None |
| Counting progress | Jumps per set and per minute, with a counter app | Distance and pace, with GPS |
The learning curve is real: the first sessions are full of tripped ropes. Once the timing clicks, short daily sessions are easy to fit in.
Does jump rope help with running?
Some runners skip as a warm-up or on days they can't get outside. Jumping rope trains quick, light ground contacts and a steady rhythm. It doesn't replace the long continuous effort that distance running needs, so treat it as a complement, not a substitute.
Which should you pick?
- Short on time or space, or stuck indoors: jump rope. Ten minutes on the rope does the work of a longer easy jog.
- You like long, steady sessions outdoors: running.
- Both: rope on busy or rainy days, running when you have the time.
For weight loss, neither has a special effect. The total energy you burn over weeks, and what you eat, matter more than the choice between them. Pick the one you will keep doing.
Track the rope like you track a run
Runners get distance and pace from GPS. On the rope, the equivalent is jumps per set and jumps per minute. SkipCount counts every jump through your iPhone camera, shows your tempo live and estimates calories for the time you were actually jumping, so you can compare sessions the way runners compare runs. For other ways to count, see the jump rope counter app comparison.
Download SkipCount and count your next session.
Questions
Is jumping rope better than running?+
Per minute, moderate rope jumping burns about the same as running at 7.5 mph (12 km/h) and more than an easy jog. Running is easier to sustain for 30 minutes or more without stopping. Which is better depends on how much time and space you have and which one you will keep doing.
How many minutes of jump rope equal a 30-minute run?+
Using Compendium MET values, about 24 minutes of moderate skipping matches the calories of a 30-minute jog at 10 minutes a mile (6 mph, 9.7 km/h). A run at 7.5 mph needs the same time on the rope, since both are 11.8 METs.
Does jumping rope help with running?+
Jumping rope trains quick, light contacts with the ground and a steady rhythm, which is why some runners use it as a warm-up or on days they cannot run outside. It does not replace the long continuous effort of distance training.
Which burns more calories, 10 minutes of jump rope or 10 minutes of running?+
For a 70 kg person, 10 minutes of moderate skipping burns about 145 kcal. Ten minutes of running burns about 104 kcal at 5 mph, 114 kcal at 6 mph and 145 kcal at 7.5 mph.
Is jump rope or running better for weight loss?+
Both burn energy at a similar rate at moderate effort. Over weeks, the total you actually do matters more than the choice of exercise, so pick the one that fits your day: rope for short sessions at home, running for longer ones outside.
Can I count calories from jump rope the same way as running?+
Yes. Both use the same MET method: MET × 3.5 × body weight in kg ÷ 200 gives kcal per minute. For rope, count only the minutes the rope was turning, not the rests between sets.
Sources
- 2024 Adult Compendium of Physical Activities: Sports (rope jumping, codes 15550 to 15552) (checked 2026-11-03)
- 2024 Adult Compendium of Physical Activities: Running (codes 12020 to 12100) (checked 2026-11-03)