Calories Burned Jump Rope
at 70 kg (154 lbs), 12.3 METs
Intensity
vigorous
Category
Cardio
Muscles Worked
Equipment: Jump Rope
Jump rope is one of the highest calorie-burning exercises you can do, rivaling sprinting in intensity. At 12.3 METs, jumping rope burns more calories per minute than almost any other common exercise. A 70 kg (154 lb) person can burn over 900 calories per hour, making jump rope an incredibly time-efficient workout for fat loss and cardiovascular conditioning.
Jump Rope Calorie Calculator
30 min of jump rope at 70 kg (154 lbs)
These estimates are for informational purposes only and should not replace professional medical advice. Actual calories burned vary based on individual factors including age, fitness level, body composition, and exercise intensity. Consult a healthcare provider before starting a new exercise program.
Jump Rope Calories Burned by Weight & Duration
| Weight | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 55 kg (121 lbs) | 178 cal | 355 cal | 533 cal | 710 cal |
| 70 kg (154 lbs) | 226 cal | 452 cal | 678 cal | 904 cal |
| 85 kg (187 lbs) | 274 cal | 549 cal | 823 cal | 1098 cal |
| 100 kg (220 lbs) | 323 cal | 646 cal | 969 cal | 1292 cal |
Calculated using the MET formula: calories = MET x weight (kg) x 3.5 / 200 x duration (min). MET value: 12.3 (Compendium of Physical Activities, Ainsworth et al. 2011).
Burn Off Your Meal with Jump Rope
McDonald's Big Mac
580 cal
38 min of jump rope
Wendy's Baconator
900 cal
60 min of jump rope
Chipotle Chicken Bowl
680 cal
45 min of jump rope
Estimates for a 70 kg (154 lb) person.
Jump Rope for Calorie Burning
At 12.3 METs, calories burned jump rope far exceed those of most other exercises, making it one of the top calorie burners per minute. A 70 kg (154 lb) person burns approximately 904 calories per hour jumping rope, outpacing running, cycling, and swimming by a wide margin. This makes it ideal for short, high-intensity workouts when time is limited.
The calorie burn from jump rope scales with weight and intensity. A 85 kg (187 lb) person burns roughly 1,097 calories per hour, while a 55 kg (121 lb) person burns about 712 calories. Increasing your speed from 100 to 140 skips per minute can further boost the burn. Double-unders (where the rope passes under your feet twice per jump) can push the MET value even higher.
Despite its simplicity, jump rope provides a complete workout. It strengthens your calves, shoulders, and forearms while improving coordination, agility, and cardiovascular endurance. Most people cannot sustain continuous jumping for long periods, so interval training works best: try 30 seconds of jumping followed by 30 seconds of rest for 15 to 20 minutes. Jump rope works well as a warm-up or finisher to regular workouts. Adding 10 minutes of jumping burns an extra 150 calories.
For weight loss, jump rope is hard to beat in terms of efficiency. At 904 calories per hour for a 70 kg person, it outburns running (720 cal/hr), rowing (515 cal/hr), and cycling (551 cal/hr). Even 15 minutes of jump rope burns roughly 226 calories, about the same as a small bag of chips. Because sessions are short and intense, jump rope pairs well with strength training days when you want cardio without spending 30-45 minutes on a machine.
Beginners should start with a properly sized rope. Stand on the center of the rope and pull the handles up. They should reach your armpits. A common mistake is using a rope that is too long, which slows your rotation and causes tripping. Another mistake is jumping too high. You only need to clear 2-3 cm off the ground. Excessive jumping wastes energy and increases impact on your knees and ankles.
To progress over time, increase your work intervals before adding speed. Move from 30-second intervals to 60 seconds, then to 90 seconds of continuous jumping. Once you can sustain 3 minutes without stopping, start incorporating variations like alternating feet, high knees, or crossovers. Double-unders, where the rope passes twice per jump, demand significantly more power and coordination and can increase calorie burn by 20-30% compared to basic jumps. Tracking your total skip count per session provides a concrete way to measure improvement week over week.
Tips to Maximize Calorie Burn During Jump Rope
- 1
Start with 30-second intervals of jumping followed by 30 seconds of rest. Build up to 60 seconds on, 30 seconds off.
- 2
Keep your elbows close to your body and turn the rope with your wrists, not your arms, to conserve energy.
- 3
Jump on a slightly cushioned surface (rubber mat or gym floor) to reduce impact on your knees and ankles.
- 4
Aim for 120-140 skips per minute at a moderate pace. Count your skips to track consistency.
- 5
Mix in variations like high knees, single-leg hops, or double-unders to increase calorie burn by 15-25%.
How Jump Rope Compares
Calories per hour based on a 70 kg (154 lb) person.
Frequently Asked Questions
How many calories does 10 minutes of jump rope burn?
A 70 kg (154 lb) person burns approximately 151 calories in 10 minutes of jump rope. That is equivalent to running for about 12-13 minutes at 9.7 km/h (6 mph). A heavier person at 90 kg (198 lb) burns about 193 calories in the same 10 minutes. Jump rope is one of the most time-efficient exercises for calorie burning.
Is jump rope better than running for weight loss?
Jump rope burns about 25% more calories per minute than running at a 6 mph (9.7 km/h) pace. A 70 kg (154 lb) person burns roughly 904 calories per hour jumping rope versus 720 running. However, most people cannot sustain jump rope for as long as running. A 20-minute jump rope session burns about the same as a 25-minute run, so both are effective for weight loss.
How long should I jump rope to burn 500 calories?
A 70 kg (154 lb) person needs approximately 33 minutes of jump rope to burn 500 calories. A lighter person at 55 kg (121 lb) would need about 42 minutes, while a heavier person at 90 kg (198 lb) would need only 26 minutes. These estimates assume continuous jumping. With rest intervals factored in, plan for a 40-50 minute total session.
Can beginners do jump rope for exercise?
Yes, but beginners should start slowly. Begin with 5 to 10 minutes of total jumping time, broken into 20-30 second intervals with rest between sets. Focus on basic two-foot jumps until your coordination improves. A 70 kg (154 lb) beginner doing 10 minutes of interval jump rope still burns roughly 100-120 calories. Increase duration by 2-3 minutes per week as fitness improves.
Does jump rope build muscle?
Jump rope primarily builds muscular endurance rather than bulk. It significantly strengthens your calves, which work with every jump, and tones your shoulders and forearms from turning the rope. For a 70 kg (154 lb) person, the calves perform thousands of contractions during a 15-minute session. To build more muscle mass, combine jump rope with weight lifting 2-3 times per week.
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MET values from the Compendium of Physical Activities, Ainsworth et al. 2011. Calorie estimates are approximations and vary based on individual factors including fitness level, body composition, and exercise intensity. Written by the CaloBurner team.