Jumping Rope vs Running: Which is Better for You? | Yuri Elkaim

Jumping Rope vs. Running: Which is Better for You?

Jumping Rope vs. Running – Which is Better-

Jumping rope vs running…

Is one better than the other for getting in great shape?

Well, if you’ve been indoctrinated by decades of cardio-loving experts, then you might be surprised to find out that running, unless you’re training for a specific race, is wasting your time and even increasing your risk of injury compared to jumping rope.

Before I get ahead of myself, let me answer a couple of common questions about jumping rope vs running…

Is Jumping Rope Good Cardio?

Absolutely! If you’ve jumped rope for just a few minutes, you’ll understand how challenging it is. Just a few minutes will have you huffing and puffing and that’s because it engages more muscle than running does (think arms, core, and legs).

Since muscle requires oxygen (ideally) to produce energy, the more muscle involved in an activity, the more oxygen you need to bring into your body. That’s why you start breathing more heavily.

From a time perspective, it takes less time for jumping rope vs running to achieve the same benefits. And because jumping rope requires greater technique, it incorporates more muscles, which also leads to a greater number of calories burned in less time.

Total time jumping rope is far less than total time in a continuous running workout. This results in greater workout intensity and reduced stress from impact on your body.


Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.