Jump Rope Calories Burned Calculator
Calculate how many calories you burn jumping rope based on your weight, duration, and intensity.
Your Results
Food Equivalence
Projection: If You Do This Regularly
per session
Quick Answer: How many calories does 10 minutes of jump rope burn? A 155-pound person burns approximately 150-200 calories jumping rope for 10 minutes at moderate intensity.
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.
Metabolic Equivalent
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 considerably more intense than running or cycling at similar effort levels.
Fast Twitch Engagement
Double unders (passing the rope twice per jump) require explosive strength and immense cardiovascular output, burning ~70% more calories than slow jumping.
Surface Impact
Jumping on sand or soft mats increases the calorie burn by up to 25% due to the increased resistance and stabilization required.
Coordination and Tricks
Adding tricks and crossovers not only challenges your brain but increases your overall metabolic intensity due to the dynamic body movements.
Benefits of Jump Rope
Pro Tips
Jump Rope Burn Projections
Calories by Duration (70 kg / 154 lbs)
| Duration | Slow (8.8) | Moderate (11.8) | Fast (12.3) | Tricks (13) |
|---|---|---|---|---|
| 10 min | — | 145 | — | — |
| 15 min | — | 217 | — | — |
| 20 min | — | 289 | — | — |
| 30 min | — | 433 | — | — |
| 45 min | — | 650 | — | — |
Calories by Your Weight
Jump Rope vs. Other Activities
Calorie Comparison (60 min, 70 kg)
Detailed Comparison
| 🪢Double Unders | 276 cal |
| 🏃Running (8 mph) | 238 cal |
| 🪢Jump Rope (moderate) | 217 cal |
| 🥊Boxing (sparring) | 184 cal |
| 🚴Cycling (vigorous) | 184 cal |
| 🏊Swimming (fast laps) | 180 cal |
This calculator is for informational and personal journaling purposes only. It is not a substitute for professional guidance. Estimates are based on published MET values and may vary by individual.
