How Many Calories Does 5 Minutes of Jump Rope Burn?
Find out exactly how many calories a 5 minute jump rope workout burns based on your weight and intensity. Includes calorie charts and tips for quick sessions.
A 5 minute jump rope workout burns roughly 40 to 75 calories for most people, depending on body weight and intensity level.
Quick Reference: 5 Minute Jump Rope Calories
Even a short 5-minute session can be an effective calorie burner. Here's what you can expect based on your weight and effort:
| Body Weight | Light Intensity | Moderate Intensity | Vigorous Intensity |
|---|---|---|---|
| 50 kg (110 lbs) | 35 kcal | 44 kcal | 54 kcal |
| 70 kg (154 lbs) | 49 kcal | 61 kcal | 75 kcal |
| 90 kg (198 lbs) | 63 kcal | 79 kcal | 97 kcal |
Why 5 Minutes Works
Five minutes might seem short, but jump rope is one of the most efficient exercises for calorie burn. At moderate intensity (10.0 MET), you're burning approximately 8-15 calories per minute depending on your weight.
Calculation Method
The formula used:
Calories per minute = (MET x weight_kg x 3.5) / 200
MET values:
- Light: 8.0 MET (slow pace, under 100 jumps/min)
- Moderate: 10.0 MET (100-120 jumps/min)
- Vigorous: 12.3 MET (120+ jumps/min)
Tips for Quick 5-Minute Sessions
- Warm up briefly - Even 30 seconds of light jumping helps prevent injury
- Focus on form - Keep elbows close, wrists doing the work
- Stay consistent - Five minutes daily adds up to significant weekly calorie burn
- Try intervals - Alternate 30 seconds fast, 30 seconds slow
Calculate Your Exact Burn
Use our 5 Minute Jump Rope Calorie Calculator to get a personalized estimate based on your exact weight and chosen intensity.
Related Resources
- Jump Rope Calorie Calculator - Main calculator for any duration
- 10 Minute Jump Rope Calories - Double your session
- How Many Calories Does Jump Rope Burn? - Complete guide