Can Jumping Rope Intervals Replace Running Intervals?

Running and Jumping Rope as Complementary Training

For most people, these two activities can be used interchangeably at different stages.

Running does indeed engage more muscle groups than jumping rope,

but this is true for advanced runners.

I have seen all kinds of bizarre running styles outdoors,

and in my opinion, if they were to run like that, it wouldn’t be much different from jumping rope.

If we define it precisely, running training includes sprinting, jogging, interval running, forward and backward running, lateral running, hill running, and so on.

Regular people can also practice these, and the threshold is not as complex as jumping rope.

However, many related training exercises for jumping rope are not something most ordinary individuals can start with, and the threshold is even more complex.

Moreover, if you are already running a significant amount each week,

jumping rope on specific days due to objective reasons such as the location is not a replacement, but rather a supplement.

Training requires arranging for additional needs,

repeating the same thing over and over can easily lead to boredom,

affecting the enthusiasm for training.

The Limitations of Anaerobic Jumping Rope

If you are looking for high-intensity interval training (HIIT), I don’t think jumping rope is suitable.

HIIT, to put it simply, is the rapid depletion of ATP and phosphates, activating anaerobic metabolism and causing fast-twitch muscle fibers to grow.

In other words, HIIT is not strength training, but rather intense cardiovascular training.

Based on my two years of experience with jumping rope, the anaerobic state achieved is brief and fleeting. Additionally, very few muscle groups actually reach an anaerobic state, with the majority of the body remaining in a state of observation.

Therefore, it is best to stick with interval running or plyometric training.

Sport training methods should vary according to needs

I believe the person asking the question should clarify their premise and state their needs clearly. What are your requirements? If it’s about losing weight, any kind of aerobic exercise would suffice. If it’s about practicing sprinting or boxing, then the training methods would be different.

If you ask right off the bat whether one can be substituted for another, then I’m telling you that each sport has its own specific elements and cannot be substituted for one another.

Running vs. Jumping Rope

Comparison of Muscle Building, Fat Burning, Sprinting, and Endurance Performance

Running and jumping rope are very similar in terms of calorie burning, muscle training, and impact on the body. However, jumping rope can also provide a more solid workout for the arms.

When the weather is not suitable for outdoor running and there is no treadmill available, jumping rope is the best alternative. It can be practiced in any small space or under unfavorable weather conditions.

Although calorie burning depends on individual health, body shape, and exercise intensity, according to data from Harvard Health Publishing, the following are the calories that can be burned in 30 minutes for three different body weights:

Body Weight (lbs)	Calories Burned (Running)	Calories Burned (Jumping Rope)
125	300	300
155	372	372
185	444	444

From the above table, it can be seen that both activities are very similar in terms of calorie burning. In fact, both can be intense aerobic exercises, so either choice will be effective.

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Different Muscles Worked

Both running and jumping rope can train the legs and core muscles, but if you want to train your glutes, running is more beneficial because it requires the use of hip extensors (gluteal muscles) in a wider range of motion. If you want to strengthen your glutes through jumping rope, you can try alternating single-leg jumps, which can exercise the hip abductors to stabilize the pelvis.

On the other hand, if you want to focus on training your arms, jumping rope is the better choice. Jumping rope requires resistance control, so it can exercise the shoulder, biceps, triceps, and the forearm muscles responsible for grip strength. Running involves less upper body training, only slightly engaging the deltoids and bending the biceps. If you want to incorporate more arm training into your running, you can try adding weight to your wrists and hands during your daily activities.

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Different Impact on the Body

According to studies conducted in 2017 and 2020, running and jumping rope have a very similar impact on the body. Therefore, before starting any training, it is important to consider the high impact on the knees, ankles, and hip joints. If you have any concerns, it is advisable to consult a professional physician or physical therapist.

Different Aerobic and Anaerobic Effects

Both activities can be classified as aerobic and anaerobic training (aerobic exercise improves endurance, while anaerobic exercise increases muscle mass and strength). Long-duration, steady-state jumping rope, easy jogging, or rhythmic running are considered aerobic exercises, which work large muscle groups, increase heart rate, and oxygen consumption. Short-duration, high-intensity sprints or jumping rope fall into the category of anaerobic exercise, which can improve muscle strength.

Different Effects on Body Fat

In a small-scale study conducted in 2018, a 12-week continuous jumping rope program was found to reduce body fat and improve cardiovascular risk factors in adolescent participants. Another small-scale study in 2020 found that combining jumping rope with dark chocolate supplementation reduced body fat in adolescent boys. Running is also an effective way to burn body fat. A study conducted in 2020 indicated that both steady-state endurance running and high-intensity interval running can burn calories and reduce fat.

Different Effects on Sprinting and Endurance Performance

Both running and jumping rope can improve cardiovascular capacity, thereby enhancing sprinting and endurance performance. Jumping rope is a vigorous and high-intensity aerobic exercise. A small-scale study conducted in 2015 on elementary school students found that regularly practicing jump rope variations, such as double unders (jumping rope and rotating the rope twice in one jump), can help improve sprinting ability.

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The Difference and Feelings Between Jumping Rope and Running

Let’s add some additional context before discussing the purpose of exercise.

If the goal is simply to exercise the body, then you can adjust the amount of jumping rope (pace, rope material, jumping techniques, quantity) to maintain the heart rate and physical sensation similar to running. In this case, jumping rope can be a substitute for running.

However, if the requirement is higher, such as improving competitive performance in other sports through training, then jumping rope cannot be a substitute for running.

As mentioned earlier, the force applied in both activities is different.

If you use the jumping technique of single-foot skipping, you will definitely feel that more force is exerted on the calf than the thigh. When running, the thighs and buttocks are more prone to fatigue, while when jumping rope, the calves are more prone to fatigue.

In addition, jumping rope requires upper body strength and coordination of hands and feet. If you want to swing the rope faster, you also need to consider whether your wrist, elbow, and shoulder can handle it. Based on my experience, the upper body gets more tired than the lower body when jumping rope (I use a 4.5-6mm rope), while running is the opposite.

Skipping Rope Frequency is Low

There aren’t many people who skip rope continuously.

Adjusting the Intensity of Skipping Rope Training

Yes, but skipping rope is a very good exercise. Skipping rope can be trained based on either time or number of repetitions.

Currently, you have been doing 10 sets of 3 minutes each. You can make some adjustments.

Doing 4-6 sets of 4-6 minutes each will yield better results. In the later stages, you can gradually increase the duration to:

8 minutes, 4-6 sets.

Purpose and Principle of Variable Speed Training

Of course, it is possible. As long as your training goal is not to improve your 10-kilometer performance, there is no problem with this approach. It is all variable speed training, and there is no difference in the principles.

Skipping Rope and Interval Running are Not Substitute Activities

After careful consideration, let’s calculate some numbers. When running, the average number of steps per minute is around 180, while during interval running, it can reach 190 or even 200. Based on a 400-meter interval running session, it consists of 90 seconds of exercise followed by a 90-second rest. In terms of intensity, it seems that ordinary skipping rope exercises may not reach this level.

Furthermore, skipping rope exercises primarily focus on strengthening ankle and calf muscles, rather than the thighs and hips.

To sum up, skipping rope cannot replace interval running but can be used as a targeted strength training exercise.