Calculate calories burned jumping rope based on intensity, duration, and body weight.
Updated June 2026
Moderate: ~120 jumps/min, 120-150 bpm
| Intensity | MET | Calories/Min (75kg) |
|---|---|---|
| Slow/Beginner | 8.8 | 11.6 kcal |
| Moderate Pace | 11.8 | 15.5 kcal |
| Fast/Athletic | 12.3 | 16.1 kcal |
| Competition/Double-Unders | 14.0 | 18.4 kcal |
💡 Pro Tip: Jump rope burns more calories than jogging (8.3 METs) or moderate cycling (9.8 METs). Better for time-efficient cardio workouts.
Jump rope is one of the most efficient cardiovascular exercises for calorie burning. The number of calories burned depends on your body weight, the duration of exercise, and the intensity level. Jump rope can burn between 10-16 calories per minute for an average adult, making it more efficient than many other forms of cardio.
This calculator uses MET (Metabolic Equivalent of Task) values to estimate calorie expenditure. MET represents the energy cost of physical activities as a multiple of resting metabolic rate. For example, a MET value of 11.8 means the activity burns 11.8 times more calories than sitting at rest.
The intensity levels range from slow-paced jumping (8.8 METs) suitable for beginners, to competition-level intensity (14.0 METs) involving double-unders and high-speed jumping. Even moderate-intensity jump rope (11.8 METs) burns more calories than jogging at 5 mph (8.3 METs).
Step-by-step:
The Formula:
The calculator also shows calories per minute and an equivalent jogging duration for comparison.
Scenario: 30-minute fast-paced jump rope workout
Inputs:
Results:
Calculation Breakdown:
MET = 12.3 (fast intensity)
Time in hours = 30 ÷ 60 = 0.5 hours
Calories = 12.3 × 3.5 × 70 / 200 × 30
Calories = 431 kcal
For a 70kg person at moderate intensity, approximately 150 calories. At fast intensity, around 160 calories. This makes it one of the most time-efficient calorie-burning exercises.
Jump rope burns more calories per minute than jogging (roughly 12-18 vs about 10 cal/min, depending on body weight and intensity). It's also lower impact when performed with proper technique, making it excellent for weight loss and cardiovascular health.
Beginners should start with "slow" intensity, focusing on consistent form rather than speed. Aim for 30-60 second intervals with rest breaks. Gradually increase duration before increasing intensity.
MET-based calculations provide estimates within ±10-20% for most people. Actual burn varies with fitness level, efficiency, and individual metabolism. Use as a guide rather than absolute measure.
Fast intensity (12.3 METs) is sustained high-speed jumping around 140+ jumps/min. Competition intensity (14.0 METs) includes double-unders, triple-unders, or high-intensity interval patterns used in CrossFit and competitive jump rope.
Divide your weight in pounds by 2.205. For example, 150 lbs ÷ 2.205 = 68 kg. Alternatively, multiply pounds by 0.4536.
Weighted ropes increase calorie burn by 5-10%. Select the next higher intensity level to approximate the additional energy expenditure, or add 5-10% to your calculated result.
For general fitness, 15-30 minutes is effective. Beginners might start with 5-10 minutes with breaks. Advanced athletes can sustain 30-45 minutes or use interval training for high-intensity sessions.
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