Which Uses More Energy: Crosses or Double Unders? What the Research Shows

Jump rope is one of the most efficient and versatile exercises you can incorporate into your fitness routine. Not only does it build cardiovascular endurance, improve coordination, and strengthen your muscles, but it also offers a range of advanced techniques that can elevate your training.

In this article, we’ll explore two of these techniques—crosses and double unders—based on data from a study we commissioned through the Exercise Physiology Lab at Western Kentucky University. This research focused on energy expenditure and the aerobic impact of various jump rope techniques.

Understanding the Study

Objective of the Study

The goal of the study was to compare the energy expenditure of different jump rope techniques, specifically looking at crosses and double unders. We wanted to determine how these techniques stack up against standard jumping with various types of ropes.

Tested Techniques and Ropes

Participants performed the crosses and double unders using a 4mm PVC rope.

The study also compared these to standard “single bounce” jumping with other types of ropes:

• 12mm PVC Weighted Rope (Muay Thai 2.0)
• 1" Beaded Rope (Core Beaded)
• Speed Rope (Bullet Comp®)
• 4mm PVC Rope (Fit Plus)

Methodology

Participants engaged in three-minute intervals, with oxygen consumption measured in the final minute. The research then estimated calorie burn and METs (Metabolic Equivalent of Task) for each jump rope technique, providing new insights into their fitness impacts.

Energy Expenditure and Caloric Burn

Crosses and Double Unders - The Most Demanding Techniques

Our findings revealed that both crosses and double unders require approximately 20% more energy expenditure compared to standard jumping. This means that crosses are an excellent alternative for those struggling with double unders but still looking to burn calories quickly! 

Caloric Burn Data

Here’s a look at the average caloric burn per minute for the techniques tested:

• Crosses and Double Unders with PVC Rope: 15.5 Calories/Minute (highest among tested techniques)
• Single Bounce with PVC Rope: 12.8 Calories/Minute
• Single Bounce with Beaded Rope: 13.4 Calories/Minute
• Single Bounce with Heavy Rope (Muay Thai 2.0): 13.6 Calories/Minute
• Single Bounce with Speed Rope: 13.3 Calories/Minute

This data illustrates that incorporating crosses and double unders into your routine can significantly enhance your caloric burn and workout efficiency. 

Aerobic and Anaerobic Benefits

Why Crosses and Double Unders Are Great for Aerobic Training

Both crosses and double unders elicit the highest aerobic response among jump rope techniques, making them an outstanding choice for improving cardiovascular fitness. By engaging in these techniques, you not only boost your heart rate but also enhance your endurance levels over time.

Anaerobic Benefits

In addition to their aerobic advantages, crosses and double unders also challenge the anaerobic system, especially during high-intensity intervals. This combination of benefits makes these techniques particularly effective for those seeking a comprehensive fitness regimen.

METs Comparison with Other Exercises

Understanding METs

METs provide a way to measure the energy expenditure of various activities, offering a more standardized approach to comparing different forms of exercise.

METs Comparison

Our study showed that the METs for crosses and double unders are comparable to running at a 7-minute mile pace. This means that performing crosses or double unders for about 7 minutes would theoretically burn the same amount of calories as running a 7-minute mile. What if your mile pace is a bit slower, like a 12-minute mile? Well, you can burn the same amount of calories in just 8 minutes of crosses or double unders! Keep in mind, individual efficiency in running and jumping will vary.

When compared to other common exercises like cycling and swimming, jump rope proves to be an efficient and effective calorie burner, maximizing your workout time.

Incorporating Crosses and Double Unders into Your Routine

Beginner Tips

If you're new to these techniques, start with single unders and gradually incorporate crosses to build coordination. Practice timing and rhythm with crosses before attempting double unders to set yourself up for success.

Advanced Techniques

For those looking to take their training to the next level, consider combining crosses and double unders in High-Intensity Interval Training (HIIT) routines. This approach maximizes caloric burn and aerobic benefits. Plus it’s fun! 

Example Workout Routine

• 5 minutes of continuous crosses and/or double unders
• 2 minutes rest
• Repeat for 3 rounds.

Additional Resources for Enhancing Your Training

To further enhance your jump rope routine, check out our Elite Jumps Jump Rope App. This app provides access to additional routines, allows you to track your progress, and connects you with other jump rope enthusiasts.

You can also use our Calorie Calculator to estimate your caloric burn based on rope type, workout duration, and intensity.

Final Thoughts

Incorporating crosses and double unders into your jump rope routine can significantly enhance your fitness results. Whether you're aiming for higher caloric burn, improved aerobic fitness, or a more challenging workout, these techniques provide an excellent avenue for achieving your goals.

We encourage you to try crosses and double unders in your next workout. Explore the app and calorie calculator for personalized workout planning and progress tracking. With the right approach, you’ll be on your way to maximizing your jump rope workouts and enjoying the many benefits they have to offer.

Edited by Kaylee Woodard Kaylee Woodard is a jump rope educator and performer with a Master’s degree in Exercise Science and a Ph.D. in Motor Behavior and Sport Psychology. A former competitive jumper, she has won multiple national and world jump rope titles. She now travels the world teaching jump rope with her husband, Nick, through Learnin' the Ropes.

More from our Double Under Mastery Series:

• How to Size Your Rope for Double Unders
• How to Master the Double Under Cross
• How To Count Crossovers & Double Unders
• Mastering Double Unders: The Right Technique