5 Minute Jump Rope Calorie Calculator
Calculate how many calories you burn during a 5 minute jump rope workout. Pre-filled for quick 5-minute sessions.
About the 5 Minute Jump Rope Calories Calculator
Learn more about the calculator and its creator
Jonas
I have been using jump rope for cardio training for over 8 years. I built this calculator to help athletes accurately track calorie burn from their jump rope workouts.
A typical 30 minute jump rope session burns roughly 250 to 450 calories for most adults, depending on body weight and skipping speed.
Understanding Jump Rope Calorie Calculation
The jump rope calorie calculator estimates energy expenditure using scientifically validated MET (Metabolic Equivalent of Task) values. You can calculate by duration or by total number of jumps.
Calculation Method
The calculator uses the standard MET-based formula:
Calories per minute = (MET x weight_kg x 3.5) / 200
Total calories = Calories per minute x duration
MET Values by Intensity
- Light (8.0 MET): Slow pace, less than 100 jumps/min
- Moderate (10.0 MET): Steady rhythm, 100-120 jumps/min
- Vigorous (12.3 MET): Fast pace, 120+ jumps/min
Jump Rope Calorie Chart
Estimated calories burned at moderate intensity (10.0 MET):
| Duration | 50 kg (110 lbs) | 65 kg (143 lbs) | 80 kg (176 lbs) | 95 kg (209 lbs) |
|---|---|---|---|---|
| 5 min | 44 kcal | 57 kcal | 70 kcal | 83 kcal |
| 10 min | 88 kcal | 114 kcal | 140 kcal | 166 kcal |
| 15 min | 131 kcal | 171 kcal | 210 kcal | 249 kcal |
| 20 min | 175 kcal | 228 kcal | 280 kcal | 333 kcal |
| 30 min | 263 kcal | 341 kcal | 420 kcal | 499 kcal |
| 45 min | 394 kcal | 512 kcal | 630 kcal | 748 kcal |
| 60 min | 525 kcal | 683 kcal | 840 kcal | 998 kcal |
Factors That Affect Calorie Burn
- Body Weight: Heavier individuals burn more calories per minute
- Skip Rate: Faster jumping increases intensity and calorie burn
- Rope Type: Weighted ropes increase resistance and energy expenditure
- Surface: Jumping on softer surfaces requires slightly more effort
- Experience Level: Efficient technique may reduce per-skip energy cost
Why MET-Based Calculation is More Accurate
Simple "calories per jump" rules (like 0.1 kcal per skip) don't account for body weight or intensity. The MET-based formula adjusts for your specific weight and pace, providing more personalized results.
Note: MET values are research averages and individual calorie burn may vary by ±20-30% based on technique, fitness level, rope type, and rest periods. Use these estimates for general planning purposes.
Popular Jump Rope Calorie Tools
Find the right calculator for your specific workout:
Time-Based Calculators
- 5 Minute Jump Rope Calorie Calculator
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Jump Rope Guides & Articles
- How Many Calories Does Jump Rope Burn? (Complete Guide)
- How Many Calories Does 5 Minutes of Jump Rope Burn?
- How Many Calories Does 10 Minutes of Jump Rope Burn?
- How Many Calories Does 30 Minutes of Jump Rope Burn?
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- How Many Calories Does Jump Rope Burn Per Minute?
- How Many Calories Does Jump Rope Burn Per Hour?
- Jump Rope Workout Calories Explained
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- Is Jump Rope Good for Weight Loss?
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