Running vs Jumping Rope: Calories Burned Compared (2026)

Jumping Rope, burns 415 calories in 30 minutes and 830 per hour, while Running burns 345 calories in 30 minutes and 689 per hour. Jumping Rope has a MET value of 11.8, compared to Running's 9.8.

Calorie burn during exercise is influenced by MET values, body weight, duration, and intensity. Running and Jumping Rope are both high-impact activities that can significantly contribute to calorie expenditure. This comparison highlights their differences in calories burned over time.

What Is the Difference Between Running and Jumping Rope?

Running is a cardiovascular exercise involving rapid movement on foot, classified as high impact due to its intensity. It engages multiple muscle groups and elevates heart rate. Jumping Rope is a high-intensity workout that involves leaping over a rope swung under the feet. It is also classified as high impact and is effective for cardiovascular fitness.

Running vs Jumping Rope: Calories Burned Side by Side

The following comparison outlines the calories burned by Running and Jumping Rope side by side.

Duration (155 lb / 70 kg)	Running	Jumping Rope
15 min	172 cal	207 cal
30 min	345 cal	415 cal
45 min	517 cal	622 cal
60 min	689 cal	830 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Running or Jumping Rope?

For burning the most calories: Jumping Rope burns 70 more calories than Running in 30 minutes, totaling 415 calories compared to Running's 345 calories.

For time efficiency: Jumping Rope burns 13.8 calories per minute, while Running burns 11.5 calories per minute.

For lower-impact exercise: Both activities are high impact, but Running may be slightly less intense than Jumping Rope.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of running or jumping rope by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Running is rated at about 9.8 METs (6 mph, a 10-minute mile) and Jumping Rope at about 11.8 METs (moderate pace). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories?

Jumping Rope burns 415 calories in 30 minutes, while Running burns 345 calories in the same time frame.

Which is better for weight loss?

Jumping Rope burns more calories overall, with 830 calories per hour compared to Running's 689 calories.

What are the MET values for these activities?

Running has a MET value of 9.8, while Jumping Rope has a MET value of 11.8.

How many calories does Jumping Rope burn in an hour?

Jumping Rope burns 830 calories in one hour.

How many calories does Running burn in 30 minutes?

Running burns 345 calories in 30 minutes.

What is the calorie burn difference in 30 minutes?

Jumping Rope burns 70 more calories than Running in 30 minutes.

Key Takeaways

• Jumping Rope burns 415 calories in 30 minutes.
• Running burns 345 calories in 30 minutes.
• Jumping Rope burns 830 calories in an hour.
• Running burns 689 calories in an hour.
• Jumping Rope has a MET value of 11.8.
• Running has a MET value of 9.8.