Jump Rope Workout Calories Explained: Intervals, HIIT & More

Different jump rope workout styles burn varying amounts of calories, with HIIT and interval training burning 15 to 25 percent more calories than steady-state jumping.

Workout Styles and Calorie Burn

Steady State Jumping

Continuous moderate-pace jumping:

• MET: 10.0
• 70 kg person: ~12.3 kcal/min
• 30 min total: ~368 kcal

Best for: Building endurance, beginners, active recovery

Interval Training

Alternating fast and slow periods:

• Average MET: ~11.0
• 70 kg person: ~13.5 kcal/min
• 30 min total: ~405 kcal

Example: 1 minute fast, 1 minute slow, repeat

HIIT (High-Intensity Interval Training)

Maximum effort intervals with rest:

• Active MET: 12.3
• Including rest, effective: ~10.5 kcal/min
• 30 min total: ~420 kcal (with rest periods)

Example: 30 seconds max effort, 30 seconds rest

Tabata Protocol

20 seconds on, 10 seconds rest, 8 rounds (4 min):

• Intensity: Maximum
• Per 4-min Tabata: ~60-80 kcal
• Multiple Tabatas (20 min): ~250-330 kcal

Calorie Comparison by Workout Type

For a 70 kg person doing 30 minutes:

Sample Workouts with Calorie Estimates

15-Minute Beginner Workout (~180 kcal)

• 2 min: Light warm-up
• 10 min: Moderate continuous jumping
• 3 min: Cool-down

20-Minute Interval Workout (~270 kcal)

• 2 min: Warm-up
• 16 min: 1 min moderate, 30 sec fast (repeat 8x)
• 2 min: Cool-down

25-Minute HIIT Workout (~350 kcal)

• 3 min: Progressive warm-up
• 18 min: 30 sec max effort, 30 sec rest (18 rounds)
• 4 min: Active cool-down

30-Minute Endurance Workout (~368 kcal)

• 5 min: Warm-up
• 20 min: Continuous moderate pace
• 5 min: Cool-down

The Afterburn Effect (EPOC)

High-intensity workouts create additional calorie burn after exercise:

• Steady state: Minimal afterburn
• Intervals: 50-100 extra calories over 24 hours
• HIIT: 100-150 extra calories over 24 hours

This means HIIT jump rope may burn 500+ total calories including afterburn.

Choosing the Right Workout Style

For Maximum Calorie Burn:

• HIIT and interval training
• Requires good fitness base
• Best for time-efficient sessions

For Fat Burning:

• Moderate steady state (30+ minutes)
• Sustainable intensity
• Can do more frequently

For Beginners:

• Start with steady state
• Build duration before intensity
• Progress to intervals over weeks

For Athletes:

• Mix of all styles
• HIIT 2-3x per week
• Steady state for active recovery

Calculate Your Workout Calories

Use our Jump Rope Calorie Calculator to estimate calories for any workout duration.

Related Resources

• How Many Calories Does Jump Rope Burn? - Complete overview
• Is Jump Rope Good for Weight Loss? - Weight loss guide
• 30 Minute Jump Rope Calories - Standard session