Fitness••2 min read
How Many Calories Does 15 Minutes of Jump Rope Burn?
Discover how many calories a 15 minute jump rope workout burns. Includes calorie charts by weight, intensity levels, and workout tips.
A 15 minute jump rope session burns approximately 120 to 225 calories for most adults, depending on body weight and jumping intensity.
15 Minute Jump Rope Calorie Chart
Fifteen minutes provides an excellent balance of workout effectiveness and time efficiency:
| Body Weight | Light Intensity | Moderate Intensity | Vigorous Intensity |
|---|---|---|---|
| 50 kg (110 lbs) | 105 kcal | 131 kcal | 162 kcal |
| 70 kg (154 lbs) | 147 kcal | 184 kcal | 226 kcal |
| 90 kg (198 lbs) | 189 kcal | 236 kcal | 290 kcal |
The 15-Minute Sweet Spot
Fifteen minutes of jump rope is often considered the ideal workout duration because:
- Sustained effort - Long enough to challenge your cardiovascular system
- Manageable fatigue - Most people can maintain good form throughout
- Calorie efficiency - Burns more calories than 30 minutes of walking
- Practical - Easy to fit into busy schedules
Understanding the Calculation
Using the MET-based formula:
Calories = (MET x weight_kg x 3.5 / 200) x 15 minutes
Example for 70 kg person at moderate intensity:
- (10.0 x 70 x 3.5) / 200 = 12.25 kcal/min
- 12.25 x 15 = 184 kcal total
Sample 15-Minute Workout
Interval Structure:
- Minutes 1-2: Warm-up (light pace)
- Minutes 3-5: Moderate pace
- Minutes 6-7: Fast pace
- Minute 8: Recovery (light)
- Minutes 9-11: Moderate pace
- Minutes 12-13: Fast pace
- Minutes 14-15: Cool-down
Calculate Your Personal Burn
Use our 15 Minute Jump Rope Calorie Calculator for your exact estimate.
Related Resources
- Jump Rope Calorie Calculator - Main calculator
- 10 Minute Jump Rope Calories - Shorter session
- 20 Minute Jump Rope Calories - Longer session
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