How Many Calories Does Jump Rope Burn Per Hour?
Learn how many calories you can burn per hour of jump rope at different intensities. Complete hourly calorie charts by body weight.
Jump rope burns approximately 500 to 900 calories per hour for most adults, depending on body weight and intensity level.
Per-Hour Calorie Chart
Here's the hourly calorie burn for continuous jump rope:
| Body Weight | Light (8.0 MET) | Moderate (10.0 MET) | Vigorous (12.3 MET) |
|---|---|---|---|
| 50 kg (110 lbs) | 420 kcal/hr | 525 kcal/hr | 646 kcal/hr |
| 60 kg (132 lbs) | 504 kcal/hr | 630 kcal/hr | 775 kcal/hr |
| 70 kg (154 lbs) | 588 kcal/hr | 735 kcal/hr | 904 kcal/hr |
| 80 kg (176 lbs) | 672 kcal/hr | 840 kcal/hr | 1,033 kcal/hr |
| 90 kg (198 lbs) | 756 kcal/hr | 945 kcal/hr | 1,162 kcal/hr |
How the Calculation Works
Calories per hour = (MET x weight_kg x 3.5 / 200) x 60
For a 70 kg person at moderate intensity:
- Per minute: (10.0 x 70 x 3.5) / 200 = 12.25 kcal
- Per hour: 12.25 x 60 = 735 kcal/hr
Jump Rope vs Other Exercises (Per Hour)
For a 70 kg person, hourly comparison:
| Exercise | Calories/hr |
|---|---|
| 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 delivers one of the highest hourly calorie burns available.
Important Considerations
Continuous hour jumping is challenging:
- Most people need breaks within an hour
- Actual burn may be lower with rest periods
- Build up gradually to extended sessions
For realistic planning:
- Include 5-10% time for brief rests
- 45 minutes active jumping = realistic for most
- Hydration breaks are important
Weekly Impact of Hourly Sessions
If doing one hour of moderate jump rope (70 kg person):
- 1 day/week: 735 kcal
- 3 days/week: 2,205 kcal
- 5 days/week: 3,675 kcal
5 days per week equals approximately 1 pound of fat loss weekly.
Calculate Your Hourly Rate
Use our Calories Per Hour Jump Rope Calculator for personalized results.
Related Resources
- Jump Rope Calorie Calculator - Main calculator
- Calories Per Minute - Minute rates
- 1 Hour Jump Rope - Detailed hour guide