Jump rope is one of the most efficient workouts you can do at home. Per minute, a steady pace burns roughly the same calories as running at about 7 mph, and it builds coordination, leg strength and heart health with only a cheap rope and a few square feet of floor. However, the popular claim that 10 minutes of jumping equals 30 minutes of running is based on a very specific and narrow study.
That claim has been all over short-form video this fall. Here is what the research actually shows, what jump rope can and can’t do, and how to start without hurting yourself.
Is 10 minutes of jump rope equal to 30 minutes of running?
Not for calories. The claim comes from a 1968 study at Arizona State University. Researchers split 92 college men into two groups. One group jumped rope for 10 minutes a day, and the other jogged for 30 minutes a day. After six weeks, both groups improved about equally on a basic step test that measures heart fitness.
That’s an encouraging result, but it doesn’t mean jump rope burns three times more calories than running. Measured by energy use, moderate jump rope at 100 to 120 skips a minute is about as demanding as running at 7 mph. That means 10 minutes of jumping is closer to 10 to 12 minutes of running. Jump rope is efficient, but it doesn’t magically triple your workout.
What are the real benefits of jump rope?
- Strong calorie burn in little time. A steady jump rope session burns calories at about the same rate as a solid run, so a short session still counts.
- Better heart and lung fitness. Regular sessions help your body use oxygen more efficiently. A 12-week study of teenage girls with borderline high blood pressure found improvements in blood pressure and artery stiffness, though that was one small trial.
- Sharper coordination and footwork. Boxers and athletes in many sports use jump rope because it trains rhythm, timing and quick feet.
- Stronger bones. Repeated, controlled impact puts healthy stress on bones. One study found girls who jumped rope regularly had better leg bone density within a year.
- Almost no cost or space needed. You need a rope, supportive shoes and a few square feet of floor, whether you’re in an apartment, a hotel room or a backyard.
Why does jump rope feel familiar to so many Black families?
Before jump rope became a fitness trend, it was a street sport. Double Dutch grew out of city sidewalks and playgrounds, where generations of Black girls built serious speed, stamina and rhythm with two ropes and a song. In 1973, two New York City police detectives, David Walker and Ulysses Williams, founded the American Double Dutch League and turned that sidewalk game into an organized competitive sport. Many people discovering jump rope through social media are learning a skill their grandmothers practiced outside.
How should beginners start a jump rope routine?
Keep it short at first. Try 30 seconds of jumping followed by 30 seconds of rest, and repeat for about 10 minutes. Most beginners trip a lot in the first couple of weeks, and that’s normal while your timing adjusts.
To size your rope, stand on the middle of it and pull the handles up. They should reach about your armpits. Wear running or cross-training shoes, and jump on wood, rubber flooring or a mat instead of concrete. Stay on the balls of your feet and keep each jump low.
Who should be careful with jump rope?
Because jump rope involves repeated impact, people with knee, ankle or back problems, along with anyone recovering from an injury, should check with a doctor or physical therapist first. Increase your time gradually so your joints can adjust.
Jump rope works best as one part of your routine, paired with strength moves like squats and push-ups. Even if the 10 versus 30 minute claim is overstated, the real benefits are worth the effort.
