How Jump Rope Compares to Common Cardio Machines

When most people think of cardio, they picture a treadmill, rowing machine, or stationary bike. But here’s the truth: a jump rope can hold its own—and often outperform—these machines in calorie burn, efficiency, and total-body engagement.

At Elite Jumps, we wanted real data, not just assumptions. So, we commissioned a study from the Exercise Physiology Lab at Western Kentucky University to evaluate how different types of jump ropes compare in terms of calorie burn. Then, we matched those results with published data from trusted fitness sources to see how jump rope stacks up against mainstream cardio machines.

If you’ve ever wondered, “Is jump rope really enough?”—this article will clear that up.

How Many Calories Does Jump Rope Burn?

The study looked at four of our most popular ropes under identical workout conditions. Here’s what we found:

1. Heavy Rope – Muay Thai 2.0 (1 lb)

The highest calorie burn came from our 1-pound heavy rope, which demands serious upper body and core engagement. The added resistance creates a hybrid cardio + strength training effect.

Average Calories/Minute: 13.6

2. Beaded Rope – Core Beaded

With slightly more resistance than a speed rope, this rope encourages power-based jumping and is perfect for HIIT-style workouts. This rope nearly tied with the heavy rope in calorie output. A benefit of this rope is that it’s perfect for freestyle jumping, so you can make your workouts even more fun!

Average Calories/Minute: 13.4

3. Speed Rope – Bullet Comp®

Don’t underestimate the lightness. With the right tempo and technique, speed ropes offer an aerobic burn nearly identical to heavier ropes. Your efficiency will definitely play a role here! If you’re very efficient with the speed rope, you’ll need to jump faster to achieve this high calorie burn. Increasing your speed can offer a fun challenge during workouts! 

Average Calories/Minute: 13.2

4. PVC Rope – Fit Plus

Best for steady-state cardio or freestyle, the 4mm PVC rope still packs a punch when it comes to caloric output—especially for those just getting started.

Average Calories/Minute: 12.8

💡 Jump Rope vs. Cardio Machines: Calorie Burn & METs

We also compared jump rope calorie burn and intensity with popular cardio machines using METs (Metabolic Equivalent of Task). One MET equals the amount of energy you’d use at rest; the higher the MET, the more intense the workout.

According to the Compendium of Physical Activities and the study at Western Kentucky University, advanced jump rope routines (like double unders or crossovers) match the intensity of running a 7-minute mile or powering through an intense rowing session.

That’s not just impressive—it’s elite.

Efficiency, Cost, and Practicality

Let’s face it: cardio machines have their place—but they also come with limitations.

Jump rope isn't just effective—it's versatile, affordable, and accessible. Whether you're doing freestyle tricks, training endurance, or powering through tabata-style intervals, jump rope workouts can be adapted to help you achieve your goals.

Real-Life Comparison: 30 Minutes of Cardio

Approximate calories burned in 30 minutes by a person weighing 160 lbs (72.6 kg):

Notes:

• These are approximate values based on a 160 lb person.
  

• Actual calorie burn varies with intensity, form, fitness level, and duration.
  

• For more accurate tracking, use a wearable device or heart rate monitor.

For many people, jump rope outperforms most machines—especially when factoring in time, space, and cost.

FAQ: Jump Rope as Cardio

Can jump rope be my only cardio?

Absolutely. With a potential calorie burn upwards of 400-500  in a half-hour, jump rope helps to achieve or maintain a healthy weight, covers aerobic and anaerobic training, helps build agility, and improves cardiovascular fitness. Plus, it’s low-impact when performed with proper form.

How many calories does 1,000 jump rope skips burn?

Between 140 and 190 calories, depending on your intensity and weight. Check out our Jump Rope Calorie Calculator to find your personalized estimate.

Is jump rope better than the treadmill?

It depends on your goals—but in terms of calorie burn per minute, total-body engagement, and portability, jump rope often wins. If you're short on space or time, nothing beats grabbing a rope and getting to work.

Want to explore more? Read our full guide on jump rope vs. running.

📱 Track your progress and follow guided workouts with the Elite Jumps App.

Final Thoughts: Why Choose Jump Rope?

Let’s recap:

• Lab-tested results show that jump rope rivals or beats traditional cardio machines in calorie burn.

• Advanced jump rope techniques hit a MET level of 12.3—the same as a 7-minute mile.
  

• You can jump anywhere—no machines, no excuses.
  

• Different ropes serve different goals. Learn more in our guide: Which Jump Rope Burns More Calories?
  
  

Whether you’re training for fat loss, endurance, or just want to spice up your fitness routine, jump rope is one of the most powerful tools you can own.

Ready to start? Shop the full Elite Jumps collection and find the rope that fits your goals.

About the Author 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.