Jumping Jacks vs Jump Rope: Which is Better?

published by: Debbie Luna
Last Updated:
July 18, 2022

Among the numerous modalities of aerobic exercise, among the most effective stationary ones are that of the jump rope and the jumping jack, two plyometric movements meant to be used in order to raise the exerciser’s heart rate, caloric expenditure and improve their general cardiovascular ability.

However, despite their shared categorization and purpose, many exercisers find themselves confused on the particular differences between these two plyometric exercises.

For the most part, the jumping jack and the jump rope exercise are relatively similar, though certain factors point towards the jumping jack being superior in certain situations, while the jump rope is summarily more effective for weight loss and certain sports athlete-specific training programs.

What are Jumping Jacks?

Jumping jacks, in more technical terms, are a compound calisthenic plyometric exercise with an aerobic training stimulus, meaning that they are primarily meant to work the cardiovascular system as they also recruit multiple muscle groups simultaneously throughout the exercise.

jumping jacks

Jumping jacks are usually performed either as a warm-up prior to a bout of more intense exercise, or as a workout entirely on their own; usually for the purposes of burning calories, improving cardiovascular ability, or a number of other benefits directly related to the performance of jumping jacks itself.

Benefits of Jumping Jacks

Jumping jacks offer a wide array of benefits to any exerciser that performs them with the appropriate level of intensity and form, with such effects like significant caloric expenditure, improved cardiovascular function and capacity as well as an improvement in general flexibility and mobility all being a direct result of the jumping jacks exercise.

What is the Jump Rope Exercise?

The jump rope exercise is an equipment-aided plyometric compound exercise that provides stress to the cardiovascular system in a manner that classifies it as an aerobic exercise, wherein exercisers will perform it so as to train their cardiovascular capacity and function, warm-up prior to a full workout session or utilize its high caloric expenditure in order to help in their weightloss journey.

jumping rope

Unlike the jumping jack exercise, the jump rope exercise activates only the lower portion of the body, and otherwise requires the use of the jump rope in order to properly perform - making it somewhat more specific in terms of muscular activation and equipment requirements.

Benefits of Jumping Rope

The benefits of the jump rope are quite similar to that of jumping jacks; being high fat burning potential, aerobic training stimulus leading to improved cardiovascular system function over time, and mobility and flexibility improvements throughout the lower body.

However, where the jump rope truly excels is in caloric expenditure, as it is capable of being performed at a higher intensity and faster pace than the jumping jack - also aiding in improving the exerciser’s sports-specific skills, such as reflexes, sense of pace and proprioception.

Which Exercise is Better for Cardio Training, Warming Up?

Despite the effectiveness of the jump rope, it is in fact the jumping jack that is the superior exercise in regards to its capacity of improving athletic cardiovascular function or aiding in the preparation of the exerciser’s body by acting as a general systemic warm up exercise.

This is due to the greater number of muscle groups activated by the jumping jack, as well as the fact that it not only aids in the dynamic flexibility and mobility of the lower body but also in that of the upper body as well.

As such, for exercisers deciding on whether to perform jumping jacks or the jump rope as a major component of their warm up routine, they may find that they are better served by choosing the jumping jacks instead.

Which Exercise is Better for Burning Fat?

In terms of caloric expenditure, though jumping jacks are highly effective and can also cause the exerciser to expend quite a few calories within a short span of time, it is the jump rope that is superior in this particular regard.

The reasoning behind this is that jumping jacks require greater time to perform per repetition of the movement, while jump rope may not only be varied in a manner that allows it to be performed at a faster pace - but at one of greater intensity as well, thereby allowing the exerciser to expend more calories or “burn” more fat in a shorter span of time.

This equates to any exerciser being far better served by the jump rope in comparison to jumping jacks if their particular goal is that of losing weight or otherwise burning calories.

Caloric Expenditure Differences of Jumping Jacks and Jump Rope

Both jumping jacks and the jump rope exercise are considered moderate to high intensity aerobic exercises, meaning that they are both capable of burning a significant amount of calories within a relatively short period of time - so long as the exerciser manages to maintain the pace throughout that period.

However, as was previously mentioned, they are not entirely equal in this particular regard, as (depending on the individual) performing the jump rope exercise can burn up to fourteen calories per minute if performed continuously.

While the jumping jacks exercise is also capable of burning a high number of calories per minute, there is no definitive clinical evidence that it is capable of inducing a similar level of expenditure to the jump rope, and as such it is indeed the latter exercise that is considered a better fat burning exercise.

Muscle Group Activation Differences of Jumping Jacks and Jump Rope

Though neither the jumping jack or the jump rope exercise are considered resistance exercises, they still make use of certain muscle groups that contribute to performing the movement of either exercise, with the jump rope making greater use of certain upper body muscle groups than the jumping jacks exercise due to the presence of the jump rope equipment itself.

Jumping Jacks

Jumping jacks primarily activate musculature located in the legs and core, with such muscle groups like the quadriceps femoris, hamstrings and calves being considered the primary mover muscles and as such are responsible for the majority of the force behind the exercise.

jumping jacks muscles

In terms of stabilizer muscle groups, jumping jacks activate the obliques and certain parts of the abdominal muscles in order to retain proper torso stability despite the unstable plyometric movement the exerciser is performing.

Jump Rope

In comparison to jumping jacks, the jump rope instead activates a wider array of muscle groups with increasing intensity of the upper body’s muscle activation alongside the weight and length of the jump rope itself; heavier and shorter jump ropes equates to greater arm muscle group activation.

As such, the jump rope exercise activates the quadriceps femoris, the muscles of the hamstrings, and the various muscles of the calves in a manner quite similar to that of the jumping jacks.

This is where the similarity in muscle group activation ends, however, as the jump rope is also capable of activating muscle groups in the shoulders and arms, with the brachioradialis, wrist flexors and anterior deltoid heads being of particular focus.

Just like jumping jacks, the jump rope exercise also makes use of various core muscles for the purposes of stabilizing the torso and spinal column, preventing injury and allowing the primary mover muscles to function at a fuller capacity.

Complexity, Convenience and Mobility Requirements of Jumping Jacks and Jump Rope

Several other points of distinction between the jumping jacks and jump rope exercises are in the complexity of their movements, the convenience with which they may be performed, and the relative mobility requirements of each exercise.

In terms of exercise complexity, jumping jacks are considerably easier to understand and perform than the jump rope; with the latter exercise requiring not only an excellent sense of balance and timing, but also a level of bodily coordination that may be difficult for novice exercisers or individuals without the prerequisite physical abilities to perform it.

This further ties into the convenience of each exercise, wherein jumping jacks do not require excessive space or any additional equipment and are performed entirely with the exerciser’s own body weight, whereas the jump rope exercise obviously requires the usage of a jump rope, alongside a somewhat larger space in order to perform safely.

In addition to this, jumping jacks require somewhat greater mobility than the jump rope exercise, whose primary biomechanics are simple knee flexion/extension and wrist joint rotation whereas jumping jacks require movement in practically every limb-connected joint in the body.

Sports Specificity of the Jump Rope

One particular point not often mentioned when comparing the jump rope exercise with jumping jacks is the athletic specificity that the jump rope possesses, making it an excellent addition to certain athletic programs that require the exerciser to master rhythmic leg movements and full body coordination while under tension.

This particular characteristic of the jump rope is the reason why it is so often preferred by boxers and other types of martial artists, as jumping jacks provide a lower threshold of specificity and thus act more as a general aerobic exercise than a sports specific one for these athletes.

In Conclusion

As can be inferred from this article, both exercises are situational and (for the most part) may otherwise be used interchangeably if warming up, caloric expenditure or aerobic training is the primary goal of the exerciser.

However, if the exerciser has a limited range of mobility, is an athlete in a particular sport or otherwise is unable to perform one exercise or the other - simply performing the alternative aerobic exercise will yield similar results.

References

1. Trecroci A, Cavaggioni L, Caccia R, Alberti G. Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. J Sports Sci Med. 2015 Nov 24;14(4):792-8. PMID: 26664276; PMCID: PMC4657422.

2. Formenti D, Rossi A, Bongiovanni T, Campa F, Cavaggioni L, Alberti G, Longo S, Trecroci A. Effects of Non-Sport-Specific Versus Sport-Specific Training on Physical Performance and Perceptual Response in Young Football Players. Int J Environ Res Public Health. 2021 Feb 18;18(4):1962. doi: 10.3390/ijerph18041962. PMID: 33670481; PMCID: PMC7922881.

3. Baharuddin, Mohd Yusof & Shanmugam, Malaarvily & Hoo, Boon. (2017). Biomechanics analysis on muscle activation during jumping jack exercise. Jurnal Sains Sukan & Pendidikan Jasmani. 6. 28-35. 10.37134/jsspj.vol6.2.3.2017.

4. Chottidao Monchai, Kuo Chia-Hua, Tsai Shiow-Chwen, Hwang Ing-Shiou, Lin Jiu-Jenq, Tsai Yung-Shen ”A Comparison of Plyometric and Jump Rope Training Programs for Improving Punching Performance in Junior Amateur Boxers “ Frontiers in Bioengineering and Biotechnology VOLUME 10 2022 https://www.frontiersin.org/articles/10.3389/fbioe.2022.878527 DOI: 10.3389/fbioe.2022.878527ISSN: 2296-4185   

Debbie (Deb) started powerlifting and Olympic lifting in High School as part of her track team's programming; She continues to train in order to remain athletic. Inspire US allows Deb to share information related to training, lifting, biomechanics, and more.
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