Jump Rope Calorie Calculator
Enter your weight, session duration, and skipping pace to see exactly how many calories you burn jumping rope. The calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities and works in both metric and imperial units. You also get a per-minute burn rate and a 30-minute chart showing how total calories accumulate across a longer session.
How jump rope calorie burn is calculated
This calculator uses the standard Compendium of Physical Activities formula: calories per minute = (MET x body weight in kg x 3.5) / 200. MET stands for Metabolic Equivalent of Task, a ratio of your working metabolic rate to your resting rate. Slow-pace jumping (fewer than 100 skips per minute) has a MET of 8.8, moderate pace (100-120 skips per minute) has a MET of 11.8, and fast pace (120-160 skips per minute) has a MET of 12.3. Multiply the per-minute rate by your session length to get total calories burned. The formula works in kilograms, so imperial weights are converted before the calculation runs.
Why intensity and body weight drive the result
Body weight is the single biggest variable because the formula scales linearly with mass: a 200 lb person burns about 40 percent more calories than a 140 lb person doing the same workout. Intensity matters too, but the jump from slow to fast only adds roughly 40 percent more burn per minute, so adding more minutes is usually more effective than simply jumping faster. That said, faster skipping raises your heart rate closer to the aerobic peak, which has additional cardiovascular benefits beyond calorie count.
Jump rope versus other cardio
At moderate pace, jumping rope burns roughly 11-12 kcal per minute for a 155 lb person, comparable to running at about a 9-minute-mile pace. A 30-minute jump rope session at that weight and pace burns roughly 340-370 kcal, similar to cycling at 14-16 mph or swimming laps at moderate effort. The key difference is that jump rope is low-equipment, portable, and engages the calves, shoulders, and core simultaneously. However, the impact is repetitive, so people with knee or ankle issues may prefer lower-impact alternatives.
How to count your skips per minute
If you are unsure which intensity band fits your session, count your rope turns for 10 seconds and multiply by 6. Fewer than 100 per minute is a light warm-up pace. Between 100 and 120 is a steady aerobic rhythm used by most fitness jumpers. Above 120 begins to approach the speed drills used by boxers and competitive jumpers. A digital rope counter or a phone timer makes this easy to measure. For interval training, use the moderate or fast band for your high-intensity intervals and switch to slow for recovery rounds, then average the result.
Calories burned jumping rope by weight and intensity (15 minutes)
| Body weight | Slow (<100/min) | Moderate (100-120/min) | Fast (120-160/min) |
|---|---|---|---|
| 120 lb (54 kg) | 82 | 110 | 115 |
| 140 lb (64 kg) | 97 | 130 | 135 |
| 155 lb (70 kg) | 107 | 144 | 149 |
| 170 lb (77 kg) | 117 | 157 | 164 |
| 185 lb (84 kg) | 128 | 171 | 178 |
| 200 lb (91 kg) | 138 | 185 | 193 |
| 220 lb (100 kg) | 152 | 204 | 212 |
Estimates use the Compendium of Physical Activities MET values. Actual burn varies with fitness level and technique.
Frequently asked questions
How many calories does 10 minutes of jump rope burn?
A 155 lb (70 kg) person burns roughly 95 kcal in 10 minutes at slow pace, about 144 kcal at moderate pace, and about 150 kcal at fast pace. Lighter people burn less and heavier people burn more, scaling roughly in proportion to body weight. Use the calculator above with your exact weight and pace for a personalized estimate.
Is jumping rope good for weight loss?
Jump rope is one of the most calorie-dense cardio options per unit of time. At moderate pace a 155 lb person burns over 400 kcal in 30 minutes, which is competitive with running. Combined with a modest calorie deficit from diet, three to five 15-20 minute jump rope sessions per week can support a rate of fat loss of roughly 0.5-1 lb per week. Like any exercise, it works best as part of a sustainable routine rather than as a short-term fix.
How many calories does 1,000 skips burn?
At moderate pace (110 skips per minute) a 155 lb person burns about 131 kcal per 1,000 skips. At slow pace it is roughly 131 kcal per 1,000 skips too (fewer skips per minute but the same intensity per skip), while fast pace (140 per minute) comes in at around 107 kcal per 1,000 skips because you cover 1,000 skips more quickly. The calculator shows the per-1,000-skips estimate for your exact weight and intensity.
Does jump rope burn more calories than running?
At comparable intensities, jump rope burns a similar number of calories per minute to running at about 6-7 mph. Fast-pace jumping can exceed 12 kcal per minute for a 155 lb person, matching a moderately fast run. The main advantage of jump rope is efficiency: you can get a high-calorie burn in a short, compact session without needing outdoor space or a treadmill.
How accurate is the MET-based calorie formula?
The Compendium of Physical Activities MET values are averages derived from laboratory studies and are widely used in research and clinical settings. Individual results vary based on fitness level, jumping technique, rope weight, and whether you are doing continuous or interval skipping. Studies suggest the formula is accurate to within about 10-15 percent for most people. Athletes who are highly efficient at jumping rope may burn slightly less than the estimate, while beginners who use more energy to maintain rhythm may burn slightly more.
What is a good jump rope session for a beginner?
Beginners often start with short intervals: 30 seconds of jumping followed by 30 seconds of rest, repeated for 10-15 minutes. As coordination and fitness improve, rest periods shorten and continuous jump time lengthens. A realistic beginner goal is to reach 10 continuous minutes at slow pace within 2-3 weeks. The calorie burn from even a short beginner session is meaningful: 10 minutes at slow pace burns 60-90 kcal depending on body weight.
Sources
- Ainsworth BE et al. Compendium of Physical Activities: an update of activity codes and MET intensities. Medicine and Science in Sports and Exercise, 2000.
- Ainsworth BE et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 2011.