What Type of Jump Rope Burns the Most Calories: What the Research Shows
Sep 24, 2024Janaína Conceição
Jump rope is a workout powerhouse—compact, effective, and versatile. For fitness enthusiasts, maximizing the calorie-burning potential of any exercise is a top priority. But when it comes to jump ropes, does one type help you burn more calories than another? We commissioned a study from the Exercise Physiology Lab at Western Kentucky University to uncover the answer. Our goal was to compare how four different types of jump ropes impact fitness and calorie burn. Let's dive into what we've discovered:
This study focused on comparing the metabolic impact of four types of jump ropes in terms of calorie burn. We wanted to offer data-driven insights to guide your workout choices, ensuring that you can select the most effective rope for your fitness goals.
The ropes tested in the study included:
To learn more about the different types of ropes, check out this article.
Participants performed three-minute intervals with each of the four ropes, at a cadence of about 120 jumps per minute. The caloric burn for each rope was estimated through oxygen consumption, with a particular focus on the last minute of each interval. This final minute allowed participants to reach a steady-state, providing more reliable data.
Based on the results, here’s how each rope fared in terms of calorie burn during the final minute of the interval:
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.).
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:
Beaded Rope |
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Heavy Rope |
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Speed Rope |
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PVC Rope |
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:
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.
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.
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.
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!
Edited by Kaylee WoodardKaylee 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. |
We're all about equipping and encouraging people to take on big challenges, because we know the process of doing hard things helps us grow in character and capacity.
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