Jump Rope Calorie Calculator
Choose your pace and enter your weight and time to see how many calories you burn jumping rope.
Jumping rate
MET
Body weight (kg)
Calorie burn rate (kcal/min)
Jumping time (min)
This tool is for information only and does not replace professional advice. Results are based on statistical MET values; your metabolism, fitness level and technique can change the actual burn. Talk to a professional before making health decisions.
How Many Calories Does Jump Rope Burn?
Jump rope is a cardiovascular exercise that burns a lot of calories with very little equipment. Calories burned while jumping rope depend on your weight, speed (jumps per minute) and total duration. Ten minutes at a moderate pace (MET 11.8) burns about 120–160 calories for someone weighing 60–80 kg. That is roughly 12–16 calories per minute, close to a moderate-pace run.
MET Value and Calculation Logic
The MET value used in exercise calculations shows the ratio of an activity's energy expenditure to resting metabolism. Slow-paced jump rope is around 8 MET, while fast and intense pace can reach 12+ MET. The calculator uses this formula: Calories = MET × Weight (kg) ÷ 60 × Duration (minutes). It is the MET × weight × hours formula expressed per minute.
| Rate | MET | 70 kg · 30 min |
|---|---|---|
| Slow | 8.8 | ~308 kcal |
| Moderate | 11.8 | ~413 kcal |
| Fast | 12.3 | ~431 kcal |
Benefits and Tips for Jump Rope
Besides helping with weight loss, jump rope improves coordination, balance and bone density. To avoid putting too much strain on your knees and joints, wear proper sports shoes and jump on a softer surface such as a mat or grass rather than concrete. Moderate-pace jump rope (MET 11.8) burns about 3.4× more calories per hour than walking.
What Determines Calories Burned Jumping Rope?
Jump rope is one of the highest calorie-burning cardiovascular exercises per unit of time. Ten minutes at a moderate pace burns roughly 120–160 calories for someone weighing 60–80 kg, close to a moderate-pace run. The calories you burn vary a lot with body weight, jumping speed, technique and fitness level.
Different Jump Rope Techniques and Calorie Differences
The Basic Jump suits beginners and burns a moderate amount of calories. The Double Under, where the rope passes twice per jump, takes noticeably more energy than a basic jump. The Boxer Step and Alternating Foot techniques let you keep a steady rhythm and also help with coordination.
Benefits of Regular Jump Rope Training
Regular jump rope training strengthens cardiovascular health, increases bone density and improves balance and coordination. You need little more than a rope, and you can take it anywhere. Fifteen to twenty minutes of regular jumping per day can noticeably improve fitness level and overall physical endurance over the long term.
Jump Rope Compared with Other Cardio Exercises
Jump rope needs less space than running, is easy to carry and costs little. At a fast pace (MET 12.3) a 70 kg person burns about 860 calories an hour (12.3 × 70 = 861), which matches or beats a moderate-pace run. Compared with swimming it needs far less equipment and no facility, and the jumping motion does more for bone density.