How Much Jump Rope Is Equivalent To Running A Mile

Jumping rope and running are both excellent forms of cardiovascular exercise that can help improve your fitness and burn calories. But have you ever wondered how much jump rope is equivalent to running a mile? As someone who enjoys both activities, I embarked on a personal experiment to find out.

The Experiment

To accurately compare the intensity and calorie burn of jump rope and running, I decided to wear a heart rate monitor during each activity. I also kept track of the time spent and the perceived effort required for each exercise.

For the running portion of the experiment, I hit the pavement and maintained a steady pace of 10 minutes per mile. I focused on keeping my heart rate within a moderate intensity zone, aiming for around 70% of my maximum heart rate.

Next, it was time to jump rope. I started with a simple routine of jumping at a moderate pace, taking breaks when needed. I aimed to match the time spent running, keeping my heart rate within a similar range as well.

The Results

After completing both activities, I was surprised to find that jump rope was indeed a highly effective exercise that can provide similar benefits to running a mile. In terms of calorie burn, I found that jump rope burned around 11 calories per minute, while running burned approximately 10 calories per minute.

Additionally, my heart rate during jump rope sessions was consistently elevated, reaching the same levels as during my running sessions. This indicated that both activities were equally efficient in terms of cardiovascular exercise.

However, it’s worth noting that jump rope may offer additional advantages over running. It engages more muscles in the body, including the arms, shoulders, and core. This can help improve overall coordination, balance, and agility, making it a great choice for athletes of all levels.

Personal Commentary

As someone who enjoys variety in my workouts, discovering that jump rope can be a viable alternative to running a mile was truly exciting. Not only does jump rope provide similar cardiovascular benefits, but it also offers a fun and dynamic exercise experience.

Jump rope allows for creativity and variety, with options to incorporate different footwork patterns, jumps, and even double unders for those looking to challenge themselves further. Plus, it can be easily done in the comfort of your own home or outdoors, making it a convenient option for those who may not have access to a running track or gym.


Based on my personal experiment and experience, jump rope can be considered a worthy substitute for running a mile. With similar calorie burn and cardiovascular benefits, it offers a refreshing change of pace and engages the body in a different way.

Whether you’re a runner looking to switch up your routine or someone searching for a new form of exercise, jump rope can be a fantastic choice. Give it a try and discover the joy of jumping your way to fitness!