Which burns more fat faster: using a stepper or jumping rope?

Generally speaking, whether a stepper or jump rope leads to faster weight loss depends on exercise intensity, duration, and individual consistency. If performed at a high intensity for the same amount of time, jumping rope usually results in faster weight loss than using a stepper. However, if stepper workouts are low-intensity and short in duration, weight loss will be slower compared to jump rope. The detailed analysis is as follows:

If exercise duration is equal, jump rope is a full-body, high-intensity workout that burns approximately 10–16 kcal per minute. It quickly elevates heart rate and engages limbs and core muscles, resulting in higher calorie-burning efficiency. With long-term adherence, its fat-burning effect is more pronounced, leading to relatively faster weight loss.

When using a stepper, the primary focus is on lower-body muscles. If stepping is done slowly with low resistance, it burns about 5–8 kcal per minute—less efficient than jump rope. However, increasing stepping speed and resistance to raise exercise intensity can significantly boost calorie expenditure.

In daily practice, individuals should choose based on their joint health and personal preference. Regardless of the choice, combining exercise with a balanced diet and maintaining a frequency of 3–5 sessions per week is essential for achieving weight loss goals effectively. Additionally, proper warm-up and stretching before and after exercise are important to protect the body.