How Many Calories Does 10 Minutes of Jump Rope Burn?
Learn how many calories you burn in a 10 minute jump rope session based on your body weight and intensity. Includes charts and calculation methods.
A 10 minute jump rope workout burns roughly 80 to 150 calories for most people, depending on body weight and intensity.
10 Minute Jump Rope Calorie Chart
Ten minutes is a popular workout duration for jump rope. Here's what different body weights can expect:
| Body Weight | Light Intensity | Moderate Intensity | Vigorous Intensity |
|---|---|---|---|
| 50 kg (110 lbs) | 70 kcal | 88 kcal | 108 kcal |
| 70 kg (154 lbs) | 98 kcal | 123 kcal | 151 kcal |
| 90 kg (198 lbs) | 126 kcal | 158 kcal | 194 kcal |
Why 10 Minutes is Effective
A 10-minute jump rope session provides substantial cardiovascular benefits while remaining achievable for most fitness levels. At this duration, you can expect:
- Significant calorie burn - More than equivalent time walking
- Cardiovascular improvement - Elevated heart rate for meaningful duration
- Time efficiency - Burns calories comparable to 20+ minutes of slower cardio
The MET Formula Explained
Calories are calculated using research-based MET values:
Calories per minute = (MET x weight_kg x 3.5) / 200
For 10 minutes, simply multiply by 10:
- Light (8.0 MET): 1.4 kcal/min per kg of body weight
- Moderate (10.0 MET): 1.75 kcal/min per kg
- Vigorous (12.3 MET): 2.15 kcal/min per kg
Workout Structure Ideas
Beginner 10-minute plan:
- 2 min warm-up (light jumping)
- 6 min main set (moderate pace)
- 2 min cool-down
Intermediate plan:
- 1 min warm-up
- 4 x (1 min fast, 1 min rest)
- 1 min cool-down
Get Your Exact Calorie Burn
Use our 10 Minute Jump Rope Calorie Calculator for personalized results.
Related Resources
- Jump Rope Calorie Calculator - Main calculator
- 5 Minute Jump Rope Calories - Shorter session
- 15 Minute Jump Rope Calories - Longer session