100 Box Jumps Calories: Exactly How Much Do 100 Reps Burn?
How many calories do 100 box jumps burn? Complete calorie data for low, standard, and high boxes by body weight. Includes time estimates, set structures, and a comparison with other 100-rep challenges.
100 box jumps is a popular training benchmark in CrossFit, HIIT, and athletic conditioning programmes. It appears in workouts alongside burpees, pull-ups, and kettlebell swings as a demanding test of lower-body power and cardiovascular capacity.
Here's the exact calorie count for 100 box jumps, broken down by box height and body weight.
How Many Calories Do 100 Box Jumps Burn?
The calorie count varies significantly based on box height. At moderate pace for standard box jumps (60 cm / 24", ~12 jumps per minute), 100 jumps takes approximately 8 minutes 20 seconds and burns:
Standard Box Jumps — 60 cm / 24" (MET 10.0)
| Body Weight | Calories for 100 Jumps |
|---|---|
| 55 kg (121 lbs) | 76 kcal |
| 65 kg (143 lbs) | 90 kcal |
| 70 kg (154 lbs) | 97 kcal |
| 75 kg (165 lbs) | 104 kcal |
| 80 kg (176 lbs) | 111 kcal |
| 90 kg (198 lbs) | 125 kcal |
| 100 kg (220 lbs) | 139 kcal |
For your personalised estimate, use the Box Jump Calorie Calculator.
How Box Height Changes the Numbers
Box height is the single biggest variable in box jump calorie burn:
| Box Height | MET | Jumps/Min | Time for 100 | Calories (70 kg) |
|---|---|---|---|---|
| Low Box — 30 cm / 12" | 8.0 | ~18 | 5 min 33 sec | 52 kcal |
| Standard Box — 60 cm / 24" | 10.0 | ~12 | 8 min 20 sec | 97 kcal |
| High Box — 75 cm / 30" | 12.0 | ~8 | 12 min 30 sec | 175 kcal |
High box jumps burn 3.4× more calories than low box jumps for 100 reps — both because the MET is higher and because each jump takes longer, so 100 jumps becomes a much longer workout.
For the full analysis of how height changes calorie burn, see Box Jump Height: How It Affects Calorie Burn.
How Pace Affects 100 Box Jump Calories
For standard box jumps (60 cm):
| Pace | Jumps/Min | Time for 100 | Calories (70 kg) |
|---|---|---|---|
| Rest Between Reps | ~7 | 14 min 17 sec | 116 kcal |
| Moderate | ~12 | 8 min 20 sec | 97 kcal |
| Continuous Rapid | ~18 | 5 min 33 sec | 87 kcal |
More rest between reps paradoxically increases total calories because each jump is performed with full power output (higher MET per jump), and the longer overall time contributes despite lower rep density.
100 Box Jumps vs. Other 100-Rep Challenges
| Exercise | Reps | Time (moderate) | Calories (70 kg) |
|---|---|---|---|
| High Box Jumps (75 cm) | 100 | ~12.5 min | 175 kcal |
| Burpees | 100 | ~16.7 min | 130 kcal |
| Standard Box Jumps (60 cm) | 100 | ~8.3 min | 97 kcal |
| Pull-ups | 100 | ~16.7 min | 130 kcal |
| Parallel Bar Dips | 100 | ~8.3 min | 78 kcal |
| Jumping Jacks | 100 | ~3.3 min | 26 kcal |
| Low Box Jumps (30 cm) | 100 | ~5.5 min | 52 kcal |
Standard box jumps punch well above their weight in calorie burn — more than any other exercise of similar duration except high boxes and burpees.
How Long Does 100 Box Jumps Take?
| Level | Box Height | Rest Between Reps | Total Time |
|---|---|---|---|
| Beginner | 30 cm (sets of 5–10) | 20–30 sec | 12–18 min |
| Intermediate | 60 cm (sets of 10–15) | 10–15 sec | 10–14 min |
| Advanced | 60 cm (continuous or large sets) | 5 sec step-down | 7–9 min |
| Elite | 75 cm (sets of 5–8) | 15–20 sec | 15–20 min |
The total time matters significantly for total calorie burn — more rest means each jump is more powerful (higher MET) but fewer jumps per minute.
Common Set Structures for 100 Box Jumps
10 × 10 (Most Common)
- 10 sets of 10 jumps, 30–60 seconds rest between sets
- Good balance of intensity and recovery
- Calories (70 kg, standard box): ~97 kcal active time
5 × 20 (Intermediate)
- 5 sets of 20 jumps, 60–90 seconds rest
- More demanding cardiovascular sets
- Calories (70 kg, standard box): ~97 kcal active time
Descending Pyramid
- 25, 20, 20, 20, 15 = 100 total
- Starts with the most demanding set while fresh
- Recommended for developing power endurance
As Many Sets as Needed (ASAN)
- Perform as many jumps as you can each set without form breakdown
- Stop each set when landing quality deteriorates
- Take as much rest as needed between sets
- Best approach for learning high box jumps safely
100 Box Jumps as Part of a CrossFit WOD
Box jumps frequently appear in CrossFit workouts alongside other exercises. In these contexts:
Example WOD: 5 rounds of 20 box jumps + 10 burpees + 15 push-ups
- Box jump contribution (70 kg, standard box): ~97 kcal
- Total WOD calories: significantly higher due to combined exercises
When box jumps appear in a WOD circuit, their calorie contribution is just one component of a much higher total calorie burn from the combined effort.
Safety Note for High-Volume Box Jumps
100 box jumps at high box height carries shin laceration risk from missed jumps under fatigue. Key safety points:
- Always step down rather than jumping down when fatigue increases — this preserves Achilles tendons and prevents Achilles tendinopathy
- Lower the box when form deteriorates — a perfect 30 cm jump burns more calories than a missed 75 cm attempt
- Warm up thoroughly — plyometrics with cold muscles increase injury risk significantly
- Build volume gradually — if 100 box jumps is new, start with 50 across multiple sessions
Related Calculators and Articles
- Box Jump Calorie Calculator — calculate for your exact weight
- Box Jump Calorie Formula — the MET science explained
- Box Jump Height: How Height Affects Calorie Burn — height comparison
- Box Jumps: Muscles Worked — complete muscle and athletic benefit guide
- Burpee Calorie Calculator — compare with burpees
- Mountain Climber Calorie Calculator — high-intensity HIIT comparison