How Many Calories Does Jump Rope Burn? Complete Guide
Complete guide to jump rope calorie burn. Learn how many calories jumping rope burns at different durations, intensities, and jump counts with detailed charts.
Jump rope burns approximately 8 to 15 calories per minute for most adults, or roughly 250 to 450 calories in a typical 30-minute session, depending on body weight and intensity.
Quick Answer Table
For a quick reference, here's what different durations burn at moderate intensity:
| Duration | 50 kg (110 lbs) | 70 kg (154 lbs) | 90 kg (198 lbs) |
|---|---|---|---|
| 5 min | 44 kcal | 61 kcal | 79 kcal |
| 10 min | 88 kcal | 123 kcal | 158 kcal |
| 15 min | 131 kcal | 184 kcal | 236 kcal |
| 20 min | 175 kcal | 245 kcal | 315 kcal |
| 30 min | 263 kcal | 368 kcal | 473 kcal |
| 45 min | 394 kcal | 551 kcal | 709 kcal |
| 60 min | 525 kcal | 735 kcal | 945 kcal |
How Jump Rope Calories Are Calculated
The most accurate method uses MET (Metabolic Equivalent of Task) values:
Calories per minute = (MET x weight_kg x 3.5) / 200
MET Values by Intensity
| Intensity | MET Value | Jump Rate | Description |
|---|---|---|---|
| Light | 8.0 | Under 100/min | Slow pace, beginners |
| Moderate | 10.0 | 100-120/min | Steady rhythm |
| Vigorous | 12.3 | 120+/min | Fast, athletic pace |
Calories by Number of Jumps
If you prefer counting jumps instead of time:
| Jumps | 50 kg | 70 kg | 90 kg |
|---|---|---|---|
| 100 | 7 kcal | 10 kcal | 13 kcal |
| 300 | 22 kcal | 31 kcal | 39 kcal |
| 500 | 37 kcal | 51 kcal | 66 kcal |
| 1,000 | 73 kcal | 102 kcal | 131 kcal |
| 5,000 | 365 kcal | 510 kcal | 656 kcal |
Based on moderate intensity (120 jumps/min)
Factors That Affect Calorie Burn
1. Body Weight
Heavier individuals burn more calories:
- 50 kg: ~8.8 kcal/min (moderate)
- 70 kg: ~12.3 kcal/min (moderate)
- 90 kg: ~15.8 kcal/min (moderate)
2. Intensity
The difference is substantial:
- Light vs moderate: ~25% more calories
- Moderate vs vigorous: ~23% more calories
3. Technique and Experience
- Beginners may burn slightly more (less efficient)
- Skilled jumpers maintain consistent pace better
- Higher jumps require more energy
4. Equipment
- Weighted ropes increase resistance
- Longer ropes require more arm movement
- Quality ropes allow faster rotation
Jump Rope vs Other Exercises
Calorie burn per hour for a 70 kg person:
| Exercise | Calories/Hour |
|---|---|
| Jump rope (moderate) | 735 kcal |
| Running (8 km/h) | 588 kcal |
| Cycling (moderate) | 441 kcal |
| Swimming (moderate) | 525 kcal |
| Walking (brisk) | 260 kcal |
| HIIT | 590 kcal |
Jump rope ranks among the highest calorie-burning exercises available.
Specialized Calculators
Find the right calculator for your workout:
By Duration:
- 5 Minute Calculator
- 10 Minute Calculator
- 20 Minute Calculator
- 30 Minute Calculator
- 60 Minute Calculator
By Jump Count:
Rate Calculators:
Calculate Your Exact Burn
Use our main Jump Rope Calorie Calculator for personalized results with options for time-based or jump-count calculations.