Jump rope vs treadmill

Is jumping rope or using the treadmill better for burning calories and losing weight? Both forms of cardio can give you an effective workout whether you are a beginner or not.

The jump rope vs treadmill debate doesn’t have to exist.

The jump rope

Jumping rope is a popular form of workout that’s commonly used in warm-ups, boxing and circuit training for adults. However, it’s one of the most underrated workouts out there.

woman jumping rope on sidewalk

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Although most adults used to jump rope as kids, many haven’t done it since school or jumping in their neighborhood. Jump rope and release your inner child.

While it’s fun, jumping rope can have you huffing and puffing in just a few minutes because it engages more muscles than you think it does. If you really think about it, you’re using your arms, core and legs.

Jumping rope burns the same amount of calories per minute as an eight-minute mile run. Running may eventually burn more calories if you can sustain that speed and have the endurance to go long distances. 

What are benefits of jumping rope

Less time: Jumping rope is an extremely effective and efficient form of exercise that you can do in a short amounts of time

Can do it anywhere: You don’t need a gym membership to jump rope, and it’s not weather dependent. You can always find a space to jump rope indoors or outdoors. So if you’re traveling, it’s easy to maintain your routine.

Low impact: When done with proper form, jumping rope put less pressure on your knees than pounding the pavement mile after mile.

Full body workout: Jumping rope strengthens muscles all over your body, lower body and upper body, including your calves, hamstrings, quads, glutes, biceps, chest muscles, shoulders, back muscles and your core.

Improved coordination and agility: Jumping ropes require quick footwork and full-body coordination with the wrists rotating in order to create continuous jumping motions. 

What are the disadvantages of jumping rope

Requires practice: If you haven’t jumped since you were a kid, you probably need some practice to get back in the groove

Consider surfaces: Jumping on a hard surface, like concrete, would have more impact on your joints since there’s not much shock absorption. If possible, jump on a softer surface, like rubber tiles

It can be boring: It can be boring and it’s hard to jump rope for a long time.

Types of jump ropes

There are several different types of jump ropes that can be used. Use one of these two:

Speed rope

Weighted jump rope

Jump-rope workouts

Try one of these jump rope workouts if you want to add some creativity to your jumping.


woman treadmill walking

The treadmill is great way to get in a cardio workout. They are a good choice to begin a new exercise routine because you can walk regardless of fitness level and for most back conditions, but you also can run safely. As your strength and endurance are developed, the treadmill can be used for jogging and/or for interval training.

Treadmills are a popular piece of workout equipment that allow you to stay fit, without having to go outdoors while still reaping similar benefits.

What are the benefits of using a treadmill?

Walk or run: You have the option to walk or run on the treadmill. You can control the speed, incline, warm up period, cool down period and energy for each workout.

Improves cardiovascular health: Running is an excellent exercise to condition your cardiovascular system, strengthening the walls of the heart and increasing its overall efficiency.

Improves cardiovascular endurance: Moderate exercise to running on a treadmill is a great way to condition your cardiovascular system, strengthening the walls of the heart and increasing its overall efficiency. It also will increase your endurance, and decrease your risk of heart disease, stroke, type 2 diabetes, high blood pressure and obesity.

Use year round: You can do it regardless of weather outside which can keep you from doing other forms of cardio.

What are the disadvantages of running?

Hard on knees: Running can be hard on your knees, so you need to ease into it while minimizing the impact on your body.

Injuries: whether on a treadmill or outdoors, you will eventually develop some kind of nagging injury.

Expensive: Treadmills can be expensive even for models without all of the bells and whistles.

Treadmill workouts

Try one of these treadmill workouts if you want to do more than just walk or run on the treadmill.

Which should you choose?

Both are excellent and simple cardiovascular workouts. Which one is better? The answer varies from person to person and your situation.

If you do not have knee pain or arthritis, running can be something your could use for cardio. But if you have a short amount of time, jumping rope is beneficial, particularly for improving agility and flexibility.

Specific goals, such as calorie burn and muscle growth can also help you decide which activity is best for you. Running, for example, will strengthen more leg muscles, including glutes and quads. Jumping rope hits shoulders and strengthens the core while increasing endurance.

Muscle Specificity

If you are training for an event that involves running, such as 5k or a triathlon, jumping rope cannot substitute for your running workouts. To become more proficient at running, you have to run.


Can jumping rope replace running on the treadmill?

Both running and skipping is a great way to enhance your cardio and burn calories. You can alternate between both exercises or replace one with the other. However, your decision may be affected if you’re preparing for a certain sport.

Is running or jumping rope easier 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.

Is jumping rope or using the treadmill more fun to do?

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

When I jump rope, I find it more fun to do an interval workout. Depending on the gym, I combine jump ropes and running by walking on the treadmill for one interval and then jumping rope for the other interval.

Wrap up: Running and jumping rope are both excellent forms of exercise. You can use both the treadmlil and jump ropes for cardiovascular fitness regardless of fitness level They’re cheap and require minimal equipment.

According to studies, skipping has a slight advantage over running on calories burned. The amount of burned calories for both activities at 10-min sessions was observed. The participants weighed 68kg (150 pounds) each.

It showed that jumping rope at moderate intensity for 10 min help to burn 140 calories. Contrarily, participants burned 125 calories running at the same intensity and duration. In other words, jump rope tends to burn more calories than running in a shorter time.

The type of exercise you do depends on what you prefer, but mixing up the two can have added health benefits as well as physical ones.

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