Enter your body weight, jumping intensity, and duration to find out how many calories you burn jumping rope. Choose from three effort levels — light, moderate, or vigorous — and get your total calories burned plus your calorie burn rate per minute calculated using the MET formula.
Calories Burned
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Calorie Burn Rate
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Calories Per Hour
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MET Value Used
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The number of calories burned jumping rope depends on your weight and intensity. A 155 lb (70 kg) person jumping rope at moderate effort (100–120 skips/min) for 30 minutes burns roughly 283–340 calories. Jumping rope is one of the most calorie-efficient exercises available, comparable to running at a 6-minute mile pace.
MET stands for Metabolic Equivalent of Task — a measure of exercise intensity relative to rest. Jumping rope at light effort has a MET of about 8.8, moderate effort around 11.8, and vigorous effort up to 12.3. The formula used is: Calories = time (min) × (MET × 3.5 × weight in kg ÷ 200).
At a typical rate of 100–120 skips per minute, 1,000 jumps takes roughly 8–10 minutes. For a 155 lb person at moderate intensity, that's approximately 75–95 calories. The exact number depends on your weight and how fast you're jumping.
A 155 lb (70 kg) person jumping rope at moderate effort burns approximately 140–170 calories in 15 minutes. At vigorous effort (120–160 skips/min), that number can climb to 185–200 calories in the same timeframe.
Yes — vigorous jump rope can burn more calories per minute than running at a moderate pace. Jumping rope at high intensity has a MET of around 12.3, while running at 6 mph has a MET of about 10. However, most people can sustain running longer, so total calories depends on duration too.
Heavier individuals burn more calories because the body requires more energy to move greater mass. For example, at moderate jump rope intensity for 30 minutes, a 200 lb person burns roughly 55–70 more calories than a 155 lb person doing the exact same workout.
Absolutely. Jump rope is a high-intensity cardiovascular exercise that can burn 10–16 calories per minute, making it one of the most time-efficient workouts for fat loss. It also improves coordination, agility, and cardiovascular endurance alongside its calorie-burning benefits.
Most people need to jump rope for 35–50 minutes to burn 500 calories, depending on their weight and intensity. At vigorous effort, a heavier person may reach 500 calories in under 35 minutes, while a lighter person jumping at light effort may need closer to 60 minutes.