Jump Rope Calories Burned Calculator
Calculate how many calories you burn jumping rope based on your weight, duration, and intensity
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How Many Calories Does Jump Rope Burn?
Jumping rope burns approximately 200-300 calories in just 15 minutes for a 155-pound person at moderate intensity. This makes it one of the most efficient calorie-burning exercises available.
Jump rope is an exceptional high-intensity cardio workout that burns more calories per minute than almost any other exercise. Whether you're doing basic jumps or advanced double unders, understanding your energy expenditure helps you maximize your workout efficiency.
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) formula from the 2024 Compendium of Physical Activities. Jump rope MET values range from 8.8 (slow pace) to 15.0 (double unders), making it more intense than running or cycling at similar effort levels.
Factors That Affect Calorie Burn
- Jump speed: Double unders burn ~70% more calories than slow jumping
- Body weight: Heavier individuals burn more calories at the same intensity
- Surface type: Jumping on sand increases burn by up to 25%
- Technique: Adding tricks and crossovers increases intensity
Calories Burned by Jump Rope Intensity & Duration
Calories by Duration (70 kg / 154 lbs)
| Duration | Slow (8.8) | Moderate (11.8) | Fast (12.3) | Double Unders (15.0) |
|---|---|---|---|---|
| 10 min | 108 | 145 | 151 | 184 |
| 15 min | 162 | 217 | 226 | 276 |
| 20 min | 216 | 289 | 301 | 368 |
| 30 min | 323 | 433 | 452 | 551 |
| 45 min | 485 | 650 | 678 | 827 |
Calories by Weight (15 min moderate jump rope)
Jump Rope vs Other Activities (15 min, 70 kg)
| Activity | Calories |
|---|---|
| 🪢Jump Rope (double unders) | 276 |
| 🏃Running (8 mph) | 238 |
| 🪢Jump Rope (moderate) | 217 |
| 🥊Boxing (sparring) | 184 |
| 🚴Cycling (vigorous) | 184 |
| 🏊Swimming (fast laps) | 180 |
Source: MET values from 2024 Compendium of Physical Activities
