Crosses and Double Unders – Which Burns More Energy?

Crosses and double unders are very common techniques in jumping rope. Each technique has athletes and regular people who swear by it. in general, jump rope is widely recognized as one of the most effective and efficient exercises for improving cardiovascular fitness, building muscle coordination, and torching calories. However, when it comes to more advanced techniques like crosses and double unders, many athletes wonder which move uses more energy and provides a more intense workout.

In this article, we’ll dive into a comparison between crosses and double unders, explore the energy demands of each technique, and help you determine which one is more efficient for your fitness goals.

Crosses and Double Unders

Before we analyze the energy expenditure, it’s important to break down the two jump rope techniques in question:

• Crosses (Crossovers) – Involves crossing your arms in front of your body while jumping and then uncrossing them on the next jump. This technique requires significant coordination and timing as you switch between regular jumps and crosses.
• Double Unders – Requires the rope to pass under your feet twice during a single jump. This technique demands faster wrist movement and more explosive jumping to create the height needed for the rope to make two rotations.

Both crosses and double unders challenge different aspects of fitness—crosses focus more on coordination and timing, while double unders emphasize power and speed.

What the Research Shows About Energy Expenditure

A study conducted by the Exercise Physiology Lab at Western Kentucky University measured the energy expenditure of various jump rope techniques, including crosses and double unders. Using oxygen consumption data and calorie burn estimates, the study aimed to provide insight into which technique requires more energy.

Here is what scientists found:

• Crosses and double unders both burn around 20% more calories than standard jump rope techniques such as single bounces. This elevated energy demand is due to the complexity and additional movements involved in each technique.
• The average caloric burn for both crosses and double unders is approximately 5 calories per minute, the highest among the jump rope techniques tested.

For comparison, standard single bounce techniques burn between 12.8 and 13.6 calories per minute, depending on the type of rope used (e.g., PVC, beaded, or heavy-weighted ropes).

Why Do Crosses and Double Unders Use More Energy?

Both crosses and double unders engage more muscle groups and require greater coordination than standard jumps, leading to increased energy expenditure. Let’s break down the reasons why these techniques are so demanding:

Crosses require alternating arm positions and switching between crossed and uncrossed jumps. This motion activates the shoulders, arms, and chest more than regular jumps, contributing to higher caloric burn.

Double Unders involve faster rope rotations and more explosive jumps to ensure the rope passes under your feet twice. This increased jumping height and wrist speed place greater strain on the calves, quads, and forearms, making double unders a highly intense exercise.

How Do They Compare to Other Exercises?

The study found that the METs (Metabolic Equivalent of Task) values for crosses and double unders are comparable to running at a 7-minute mile pace. This means that performing crosses or double unders for 7 minutes would burn a similar amount of calories to run a mile at this speed. Even if your running pace is slower (e.g., a 12-minute mile), performing these jump rope techniques for just 8 minutes could yield similar caloric burn.

This high calorie-burning efficiency makes both crosses and double unders excellent choices for athletes looking to maximize their workout time. When compared to other cardio exercises like cycling or swimming, jump rope—especially these advanced techniques—remains a top contender for energy expenditure.

Takeaway message

Both crosses and double unders are highly effective jump rope techniques that can significantly enhance your workout by burning more calories, improving cardiovascular fitness, and building muscular endurance.

Although both techniques require practice and coordination, the energy expenditure they provide makes them valuable additions to any fitness routine.