Jump Rope Calorie Calculator

Jump rope is one of the most efficient cardio exercises, burning more calories per minute than running, cycling, or swimming at equivalent effort. Enter your weight, session duration, and jumping intensity to see your estimated calorie burn, plus comparisons to other popular cardio activities.

Share:Pin It Post Share

Body Weight

Duration (minutes)

Intensity

MET: 11.8 — Steady rhythm, 100-120 skips per minute

Sessions per week (for projection)

About this calculator

Calorie estimates use the MET (Metabolic Equivalent of Task) formula: Calories = MET x weight (kg) x duration (hours). MET values are based on the Compendium of Physical Activities. Actual calorie burn varies based on individual fitness level, technique, rest intervals, and environmental conditions. This tool provides estimates for informational purposes only.

Jump Rope Gear

Speed ropes, weighted ropes, jump rope mats, and interval timer apps.

Product recommendations coming soon. We are carefully selecting items we genuinely believe will support your wellness journey.

Some links may be affiliate links. If you make a purchase, we may earn a small commission at no extra cost to you.

Frequently Asked Questions

How many calories does jumping rope burn?

A 70kg (154lb) person burns approximately 10-16 calories per minute jumping rope, depending on intensity. That is 300-480 calories in 30 minutes — comparable to running at 8-10 km/h. Higher intensity (double unders, faster pace) burns significantly more.

Is jump rope better than running for burning calories?

Minute for minute, jumping rope generally burns more calories than running at a moderate pace. A 10-minute jump rope session is roughly equivalent to running a 8-minute mile. Jump rope also provides more upper body engagement and coordination training.

How long should I jump rope for?

Beginners should start with 5-10 minute sessions with rest breaks. Intermediate: 15-20 minutes. Advanced: 20-30+ minutes. Even short intervals (1-3 minute rounds) provide excellent cardiovascular benefits when done consistently.

What MET value is used for jump rope?

MET values: slow pace (< 100 skips/min) = 8.8, moderate pace (100-120 skips/min) = 11.8, fast pace (> 120 skips/min) = 12.3. Double unders and advanced tricks increase to approximately 14.0 METs.

More Cardio Tools

View all →

🚶

Walking Calorie Calculator

Calculate how many calories you burn walking based on distance, duration, speed, weight, and terrain. Covers flat walking, incline, and hiking.

🏃‍♂️

Running Pace Calculator

Calculate your running pace, finish time, or distance. Convert between min/km and min/mile. Get pace splits for 5K, 10K, half marathon, and marathon distances.

🫁

VO2 Max Estimator

Estimate your VO2 max using the Cooper 12-minute run test or the Rockport walk test. VO2 max is the gold standard measure of cardiovascular fitness and aerobic endurance.

👟

Running Calorie Calculator

Calculate how many calories you burn running based on your weight, distance, pace, and terrain. Uses MET values from the Compendium of Physical Activities.

Related Tools

👟

Running Calorie Calculator

Calculate how many calories you burn running based on your weight, distance, pace, and terrain. Uses MET values from the Compendium of Physical Activities.

🚴

Cycling Calorie Calculator

Calculate calories burned cycling based on your weight, speed, duration, and terrain. Covers road cycling, mountain biking, indoor cycling, and commuting.

🚶

Steps to Calories Calculator

Convert your daily step count into calories burned. Enter your steps, weight, and stride length to get an accurate calorie estimate from your walking activity.

Exercise Calorie Burn Calculator: Calories by Activity

Daily Calorie Calculator: Find Your TDEE