Skipping or Burpees: Which Gets Better Results?


There’s a reason why skipping and burpees are two of the most hated exercises. Yes, they’re hard and super-tiring, but that’s why they work so well for increasing your fitness FAST!

But what is better for you and which one should you invest your time in? We uncover the benefits of each exercise and how to choose which one is best for you.

Skipping: the lowdown

  • Skipping is one of the best cardio workouts for improved heart health and fitness
  • Great for weight loss – you can burn up to 10 calories per minute
  • Less impact than running but still a weight bearing exercise, helping to improve bone density
  • Improves footwork, coordination, agility and balance
  • Requires persistence and dedication and focuses the mind
  • Utilises the whole body – legs, shoulders and arms and great for strengthening the core as well. It’s also great for maintaining correct posture by keeping the shoulders pulled back.
  • Easy to make variations to increase difficulty and intensity, including: speed, high knee running, single legs hops, jumping extra high, double-unders and folding arms

Also read: Top 10 Cardio Myths Busted

Burpees: the lowdown

  • There’s a reason elite sport coaches use burpees in their workouts – this simple movement tests both your strength and aerobic capacities
  • Burpees are the ultimate full body workout, targeting your arms, back, chest, glutes, core and legs
  • They’re more intense than skipping as they involve larger motions and recruit more muscle groups
  • Unlike skipping, burpees include a strength component, with greatest outcomes being achieved with a complex variation of a burpee (eg. include a push-up at bottom of movement and an explosive jump at the top)
  • Easily modifiable for different fitness levels (beginner to advanced options)
  • Because you’re using your full body at a high intensity level, burpees are highly effective for fat burning, and speed up your metabolism. This helps you to burn more calories throughout the day.

The verdict

The bottom line: do what you enjoy! While burpees can push your body to higher intensity levels (and, results), skipping is a great cardio option if you’re new to exercise.

Why not incorporate both into your weekly workout routine for an intense boost? (Check out the example workouts below). The most important thing is to choose an intensity level that challenges your fitness!

Quick workouts

10 minute skipping workout

  • Skip for 45 seconds
  • Rest for 15 seconds
  • Repeat 10 times

Burpee workout (descending burpee ladder)

  • Start with a set of 10 burpees, then jog 100m (or on the spot for 30 seconds)
  • Do a set of 9, repeat another jog
  • Continue lowering your reps by 1 each set until you reach 0

Ultimate skipping and burpee workout

  • Perform 10 burpees
  • Then skip for 1 minute
  • Repeat 10 times
Stephanie King BAppSc (Ex&SpSc), MBus (Marketing)
With a strong passion for human health, nutrition and physiological functioning, Stephanie lives and breathes all things wellness. Her Bachelor of Applied Science in Exercise and Sport allowed her to delve deeply into the inner workings of the human body and develop a strong understanding of how to integrate physical activity with disease prevention and the promotion of good health, rehabilitation, nutrition and sports performance. If she’s not training at the gym or going for runs, you’ll find her sipping on an iced long black near one of Sydney’s harbour or beach spots!

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