Is Jump Rope Aerobic or Anaerobic?

Jump rope is a cardiovascular exercise which primarily targets the cardiovascular system through low-intensity extended periods of movement. But is it aerobic or anaerobic? The short answer is, it depends. If you’re jumping rope for any length of time over 15 seconds then you’ll be performing aerobic exercise which utilises oxygen to provide energy to muscles for movement.

If you’re jumping rope as intensely as possible, for example, to see how fast you can go, then you may only use your anaerobic energy system. This usually occurs in roughly the first 10 seconds when the body more easily uses ATP to create instant energy in your muscles. Quickly thereafter, your body will begin using oxygen instead so this anaerobic state is short-lived.

If you choose to hold your breath whilst running, although I would strongly advise against doing this, your body will continue anaerobically by supplying your muscles with energy without the use of oxygen or ATP. When this happens, a by-product called lactic acid is produced. This is what causes the aching, burning sensation in muscles after a long run when you’ve struggled to keep your breathing consistent.