Jump Rope Calories Burned Calculator

Calorie Burn During Jump Rope Training: What to Expect

Jump rope burns approximately 10-13 calories per minute for a 155 lb (70 kg) person at moderate-to-fast intensity, making it one of the highest calorie-burning exercises per unit time. A typical 10-minute jump rope session burns 110-130 calories—comparable to running at 6-7 mph but with less distance covered.

Research shows jump rope provides exceptional calorie burn efficiency: 600-800+ calories per hour depending on speed and intensity. This matches or exceeds activities like swimming, cycling, and running while requiring minimal space and equipment. The high calorie burn results from engaging major muscle groups (calves, quads, core, shoulders) in continuous, coordinated movement.

Jump rope’s efficiency makes it ideal for time-efficient workouts. A 10-minute jump rope session burns more calories than 20 minutes of moderate walking. This high calorie density, combined with cardiovascular benefits and full-body conditioning, explains why boxers, CrossFit athletes, and fitness enthusiasts prioritize rope jumping. Learn more about cardio training benefits.

Calories Burned by Duration & Body Weight

Body weight significantly impacts calorie expenditure during jump rope. Here’s comprehensive data at 11.0 MET (moderate-fast pace, 100-120 skips per minute):

Key Insight: Heavier individuals burn 69% more calories—a 220 lb person burns 578 calories per 30 minutes vs 342 calories for a 130 lb person. Most people can sustain 10-15 minute sessions; 30 minutes requires excellent conditioning. Calculate your fitness level with our VO2 Max Calculator.

Calories Burned by Jump Speed & Intensity

Jump speed (skips per minute) is the primary determinant of calorie burn. Here’s how different intensities compare for a 160 lb (73 kg) person during 10 minutes:

Training Insight: Fast pace (120-140 skips/min) burns 48% more calories than slow pace while being sustainable for most fit individuals. Very fast and double-unders provide marginal additional burn but require advanced skill. Focus on consistent moderate-fast pace for optimal calorie expenditure.

How many calories does 10 minutes of jump rope burn?

10 minutes of jump rope burns approximately 110-160 calories for a 155 lb person, depending on intensity. Slow pace (80-100 skips/min) burns ~110 calories, moderate pace (100-120 skips/min) burns ~130 calories, and fast pace (120-140+ skips/min) burns ~150-160 calories. This equals running at 6-7 mph for the same duration.

Is 1000 jumps a good workout?

Yes! 1000 jumps is an excellent workout taking approximately 8-10 minutes at moderate pace (100-120 skips/min). For a 160 lb person, 1000 jumps burns roughly 100-130 calories depending on speed and breaks. This provides substantial cardiovascular benefits and calorie burn in minimal time. Beginners should build up gradually—start with 500 jumps (5-6 minutes) and progress weekly.

Does jump rope burn more calories than running?

Jump rope burns similar or more calories per minute than running at equivalent intensities. Fast jump rope (12.3 MET) burns more than running at 6 mph (9.8 MET) and matches running at 7-8 mph (11-12 MET). However, most people can sustain running longer than continuous jumping. Advantage: jump rope delivers high calorie burn in short sessions without requiring distance or outdoor space.