What Type of Jump Rope Burns the Most Calories?

#1 - Heavy Rope (Muay Thai 2.0)

• Average Calories/Minute: 13.6 
• It’s no surprise the heaviest rope at 1 pound in weight had the highest calorie burn in the study. The heavy weight engages the upper body, particularly the shoulders, arms, and core, offering a strong anaerobic challenge.

#2 - Beaded Rope (Core Beaded)

• Average Calories/Minute: 13.4 
• The beaded rope, with its heavier weight compared to speed ropes, ranked second in caloric burn. The resistance of the beads  creates a strong anaerobic challenge, forcing muscles to work harder and making it ideal for high-intensity interval training (HIIT).

#3 - Speed Rope (Bullet Comp®)

• Average Calories/Minute: 13.3
• The speed rope came in a close third. Though it is much lighter than the beaded and Muay Thai ropes, it was only slightly behind these two in terms of calorie burn. This rope is perfect for aerobic workouts when you want to  maintain a steady pace over extended periods.

#4 - PVC Rope (Fit Plus)

• Average Calories/Minute: 12.8
• The study found that the 4mm PVC rope burns fewer calories compared to other ropes but remains effective for light- to moderate-intensity workouts, freestyle practice, and maintaining a steady-paced routine.

A Deeper Look:

You might be wondering why the speed rope would burn more calories compared to the PVC rope, even though it’s substantially lighter. According to the researcher, it is likely that participants were less efficient with the speed rope because they couldn’t feel its feedback. In other words, speed ropes can be so light that beginners have a hard time feeling it, and they overcompensate by using inefficient movements (e.g., jumping higher than necessary, etc.).

Recommendations for Different Fitness Levels

Not all jump ropes are the same, and choosing the right type depends on your fitness level and goals. Here’s our guide to help you find the best rope for your workout style:

Beginner/Intermediate Jumpers

	Beaded Rope If you're new to jumping rope or working on consistency, the beaded rope is a great starting point. The weight of the beads offers excellent feedback, helping you develop timing and control, which is essential for mastering jump rope techniques. It also challenges your anaerobic system, making it ideal for high-intensity interval training (HIIT). Plus, it's forgiving when mistakes happen, which helps build confidence and technique faster.
	Heavy Rope Looking to torch calories while building upper body strength? The heavy rope is perfect for you. It adds resistance to your workout, targeting muscles in your arms, shoulders, and core. This makes it an excellent choice for more intense HIIT sessions and for those looking to ramp up their fitness routine with added resistance and anaerobic challenges.
	Speed Rope If you’re aiming to improve endurance and want to focus on steady-state aerobic training, the speed rope is your best match. Its lightweight design allows for fast, smooth rotations, making it perfect for longer-duration workouts at a consistent pace. This rope helps build aerobic capacity and is great for those who prefer a lower resistance and a  sustained effort.
	PVC Rope For those practicing freestyle skills or looking for a moderate-intensity workout, the PVC rope offers a balance of fun and effectiveness. It’s lighter than beaded or weighted ropes, making it an excellent option for beginners focused on learning tricks or improving coordination, while still providing a solid cardiovascular workout.

Maximizing Caloric Burn in Workouts

No matter what rope you choose, the right training approach will help you maximize calorie burn. Here's how to make the most of your jump rope workouts:

1) High-Intensity Interval Training (HIIT)

For HIIT workouts, use beaded or heavy ropes to target more muscle groups and boost your anaerobic output. Try alternating 30 seconds of intense jumping with 15-30 seconds of rest. The added resistance from these ropes will push your muscles and cardiovascular system harder, helping you burn calories faster.

2) Steady-State Training

Speed ropes and PVC ropes shine in steady-state training, where you maintain a consistent pace for longer periods. Aim for 20-30 minutes of uninterrupted jumping to steadily burn calories while improving endurance and aerobic fitness. This type of workout is great for building stamina over time.

3) Freestyle Training

Freestyle with PVC ropes offers a mix of fun and fitness, perfect for moderate-intensity workouts. Incorporate tricks, footwork drills, or rhythm jumping for a session that improves coordination while burning calories at a more moderate pace. It’s a great way to keep your routine engaging without the intensity of heavy or beaded ropes.

Final Thoughts

So, which jump rope burns the most calories? Our research shows that the heavy Muay Thai 2.0 rope and the 1" beaded rope lead the pack, offering the highest calorie burn per minute. However, the best rope for you depends on your fitness goals. If you're looking for intense anaerobic workouts that challenge your upper body, the heavy rope is the way to go. For those focusing on consistency and technique, the beaded rope offers a solid balance. The speed and PVC ropes are excellent for longer, steady-state sessions that build aerobic fitness.

To further enhance your jump rope training, check out our Jump Rope App and our Jump Rope Calorie Calculator to track your progress and optimize your workouts. Remember, variety is key to balanced fitness—so mix up your ropes and training styles to get the most out of your workouts!