Fitness••2 min read
How Many Calories Do You Burn Doing 500 Jump Rope?
Learn how many calories 500 jump rope skips burn. Complete guide with calorie charts by weight, workout tips, and time estimates.
Doing 500 jump rope skips burns approximately 45 to 75 calories for most people, depending on body weight and intensity.
500 Jumps Calorie Chart
Here's what 500 jump rope skips burn:
| Body Weight | Light Intensity | Moderate Intensity | Vigorous Intensity |
|---|---|---|---|
| 50 kg (110 lbs) | 29 kcal | 37 kcal | 45 kcal |
| 70 kg (154 lbs) | 41 kcal | 51 kcal | 63 kcal |
| 90 kg (198 lbs) | 53 kcal | 66 kcal | 81 kcal |
How Long Does 500 Jumps Take?
Depending on your pace:
- Light pace (~80 jumps/min): ~6.25 minutes
- Moderate pace (~120 jumps/min): ~4.2 minutes
- Vigorous pace (~140 jumps/min): ~3.6 minutes
The Calculation
Using MET-based formula:
- Calculate time: 500 jumps ÷ jumps per minute
- Calculate calories: (MET x weight_kg x 3.5 / 200) x time
For 70 kg at moderate pace:
- Time: 500 ÷ 120 = 4.17 minutes
- Calories: (10.0 x 70 x 3.5 / 200) x 4.17 = 51 kcal
Why 500 Jumps is Popular
500 skips offers:
- Meaningful workout - Long enough to elevate heart rate significantly
- Achievable goal - Challenging but doable for most fitness levels
- Time efficient - Complete in under 7 minutes
- Easy counting - Nice round number to track
500 Jump Workout Variations
Steady State:
- 500 jumps at consistent moderate pace
- Focus on rhythm and breathing
Broken Sets:
- 5 sets of 100 jumps
- 30 seconds rest between sets
Pyramid:
- 50-100-150-150-50 jumps
- Short rests between each
Calculate Your Exact Burn
Use our 500 Jumps Calorie Calculator for personalized results.
Related Resources
- Jump Rope Calorie Calculator - Main calculator
- 300 Jumping Rope Calories - Shorter set
- 1000 Skipping Calories - Double the jumps
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