Rowing vs Skipping: Cardio Benefits and Workout Efficiency

For cardio benefits, skipping is the better workout for efficiency, because it needs only a rope and a few minutes, while rowing is better for longer sessions and sparing your joints. Choose skipping if you’re short of time, space or money. Choose rowing if you have a machine, sore calves or knees, or want to train for 20 minutes or more. They also work well together, with skipping as the warm-up and rowing as the main session.

Side by side

	Rowing	Skipping
Energy use	5.0 to 14.0 METs by power	About 11.0 METs
Impact	No landing	About 120 landings a minute
Muscles	Legs, back, core and arms	Calves, feet, shoulders, forearms
Learning curve	A few sessions	Short to start, longer to be smooth
Space	Up to 244 x 61 cm	A clear patch of floor
Cost	Around £200 to £990 (checked 30 Oct 2026), or a gym	A rope
Realistic session	20 to 60 minutes	10 to 15 minutes of short bursts

Cardio and efficiency

The Compendium of Physical Activities gives a useful comparison. It rates rope skipping at 11.0 METs, a rough measure of energy use. Erg rowing depends on your power:

Erg power	Approximate split per 500m	METs
Under 100 watts	Slower than 2:32	5.0
100 to 149 watts	2:32 to 2:13	7.5
150 to 199 watts	2:13 to 2:00	11.0
200 watts or more	2:00 or faster	14.0

So a minute of continuous skipping is about as hard as rowing at 2:13 to 2:00. Plenty of beginners can’t hold that on an erg, and plenty can’t skip continuously either. The NHS lists skipping as a vigorous activity, where you can’t say more than a few words without pausing, and 75 minutes of that a week meets its adult target.

Efficiency cuts both ways. Skipping costs less time per session, but the limit is often your calves and your rhythm rather than your heart and lungs. On a rowing machine you can keep going, so 30 to 60 minutes is realistic. That total adds up: three 30-minute rows make 90 minutes a week, which would be 9 sessions of 10 minutes on a rope.

The landings add up

The landings are the biggest difference between the two. Assume about 120 jumps a minute, the rate the Compendium uses for one jump-rope entry:

• 10 minutes of skipping = about 1,200 landings
• 10 minutes of rowing at 24 strokes a minute = 240 strokes and no landings

Skipping is repeated impact, which can stress the calves, Achilles tendons, shins and feet if you do too much too soon or use a hard floor. Wear supportive shoes and skip on a forgiving surface, such as a sprung floor or a mat. It’s also weight-bearing, which loads the leg bones. That can suit healthy people but not those with bone or joint concerns, so take advice first.

Rowing is lower impact, but it loads the lower back and needs decent technique. Our guide to whether rowing machines are safe covers the common problems. If you have joint trouble, check with your GP or physio before choosing either.

Getting the technique right

Rowing. Learn the sequence: legs, body, arms, then arms, body, legs. Our guide to how to use a rowing machine takes you through it.

Skipping. Size the rope so the handles reach your armpits when you stand on the middle. Take small bounces off the balls of your feet. Keep your elbows tucked in and your shoulders relaxed, and turn the rope with your wrists rather than your arms.

Common skipping mistakes:

• Jumping too high. A few centimetres is enough.
• Swinging from the shoulders. Small circles from the wrists save energy.
• Starting with long sets. Try 20 seconds on, 40 seconds off, and build slowly.
• Skipping on concrete. Find a more forgiving surface.

Muscles

Rowing works the legs, back, core and arms together, so it covers more muscle. Skipping works the calves, feet, shoulders and forearms most, with the core stabilising and the legs absorbing each landing. Neither replaces strength work. Our strength training guide for rowers has the exercises to add. If visible muscle is your goal, our page on whether rowing can get you ripped explains what else it takes.

Intervals on either

Both suit intervals. Try 30 seconds hard and 30 seconds easy for 8 rounds, which takes 8 minutes. Rowing gives you a resistance setting and a monitor showing your pace. Skipping gives you variety, such as alternating feet, high knees and double-unders, where the rope turns twice per jump. Our page on HIIT on a rowing machine has full sessions. For a wider mix, the top 3 cardio workouts for rowing pair intervals with aerobic base work.

A sample week using both

Day	Session
Monday	Row, 20 to 30 minutes easy
Tuesday	Skipping warm-up (3 minutes), then bodyweight strength
Thursday	Row intervals: 6 x 2 minutes firm, 1 minute easy
Saturday	Skipping intervals: 8 x 30 seconds on, 30 seconds off, then an easy row of 15 minutes

Keep a day or two between skipping sessions at the start while your calves adapt.

Which should you choose?

• Choose skipping if you travel a lot, have no room for a machine, or have only 10 minutes.
• Choose rowing if you want longer sessions, more muscle involved or no landing.
• Use both if you own a machine and want a quick warm-up or a change of pace.

To start rowing, follow your first month on the erg.