In my opinion, Jump ropes are better for cardio because of the forced tempo. With running, I kind of slow down subconsciously and that messes me up. What’s yours?
At my age and with my knees it's simple mitt work with 3 minute rounds 30 seconds of rest with burners for a solid minute. Roadwork is great for building endurance but you will burn more calories with something more high intensity. Jumping rope is good too if you are young enough just make sure you have good shoes and not on a floor but in the ring. I noticed you are 17. Make sure whatever you do you take care of your knees. When I was your age I did roadwork in converse all stars and jumped rope on a gym floor with no give which wrecked my knees. I always had trainers that knew boxing but sucked and the physical side of training.
As @viru§™ writes - boxing itself. But of course, adding something to is always beneficial, so jumping the rope, swimming, running...
Running (roadwork) with high-intensity interval training is a common form of cardio training that boxers use in their boxing training routine. Roadwork isn't just your normal jogging at a steady pace for 5 miles. It's common for a boxer to sprint as hard as they can for a short amount of time (intervals) or distance.
roadwork,do it both in quick bursts and long medium pace jump rope fast hard punching (could be done both on heavy bag and while shadowboxing,but it's better on the heavy bag for me personally)
