Jumping rope and running are two of the most popular and effective cardiovascular exercises. Both activities have been known to burn calories, improve cardiovascular health, and enhance coordination. But have you ever wondered how much jump rope is equivalent to running? In this blog post, we’ll dive deep into the science behind both activities to determine which one is more effective and how much jump rope you should do to get the same results as running.

Jumping Rope vs. Running

Jumping rope and running are two very different activities, but they both offer similar health benefits. Running is a weight-bearing activity that requires you to move your body forward by lifting your legs off the ground and propelling yourself forward. On the other hand, jumping rope is a low-impact exercise that involves jumping up and down while swinging a rope around your body.

Both activities can be done indoors or outdoors and require minimal equipment. However, running is known to be more high-impact than jumping rope, which makes it more likely to cause joint pain and injuries in some individuals. Additionally, jumping rope can be done for shorter periods of time, making it a great option for individuals who don’t have a lot of time to exercise.

Calories Burned: Jumping Rope vs. Running

When it comes to how much jump rope is equal to running, one of the most important factors to consider is the amount of calories each activity burns. According to Harvard Health, a person who weighs 155 pounds will burn approximately 372 calories for every 30 minutes of jumping rope, while the same person will burn around 298 calories for the same amount of time spent running at a moderate pace.

However, these numbers can vary depending on the intensity of the activity, the weight of the person, and other factors. Some studies have shown that running can burn more calories than jumping rope, while others suggest that the opposite is true. What’s clear is that both activities offer significant calorie burning potential and can be used as part of a weight loss plan.

Health Benefits: Jumping Rope vs. Running

While both activities offer similar health benefits, jumping rope has been found to be more effective at improving bone health. A study published in the Journal of Applied Physiology found that jumping rope can improve bone density, which can help reduce the risk of fractures and osteoporosis.

Running, on the other hand, has been found to be more effective at improving cardiovascular health. According to the American Heart Association, running can help reduce the risk of heart disease, stroke, and high blood pressure. It can also improve lung function and overall fitness levels.

How Much Jump Rope is Equal to Running?

So, how much jump rope is equal to running? The answer to this question is not clear-cut, as it depends on various factors such as intensity, duration, and frequency. However, a general rule of thumb is that 10 minutes of jumping rope is roughly equal to running one mile.

For example, if you usually run three miles per day, you could switch up your routine and do 30 minutes of jump rope instead. This would give you a similar cardiovascular workout and calorie burn while reducing the impact on your joints.


Whether you prefer jumping rope or running, both activities offer significant health benefits and can be used to improve your overall fitness. While there is no clear answer to how much jump rope is equal to running, you can use the guidelines above to make an informed decision based on your goals and preferences.

The bottom line is that both activities can be used as part of an effective exercise routine, and you can switch between the two to keep your workouts fresh and challenging. So, grab your jump rope or running shoes and get moving!