Jump Rope Calorie Calculator
Calories Burned
—
Calories Per Minute
—
Equivalent Running
—
Equivalent Walking
—
Calories Burned Jumping Rope
Jump rope is one of the most calorie-efficient exercises available. At moderate intensity, it burns roughly 11-12 calories per minute for a 160-pound person, making it comparable to running at 7-8 mph. This calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities to estimate calorie burn.
The formula is: Calories = MET x body weight (kg) x duration (hours). Jump rope MET values range from 8.8 for slow jumping to 14.0 for very fast, high-intensity jumping. Your actual calorie burn depends on body weight, jump speed, and whether you incorporate tricks or double-unders.
Just 10-15 minutes of jump rope provides an excellent cardiovascular workout equivalent to 20-30 minutes of jogging. It also improves coordination, agility, bone density, and ankle/calf strength. Start with short intervals of 30-60 seconds and rest between sets if you are a beginner.
Frequently Asked Questions
Is jumping rope better than running?
Jump rope burns more calories per minute than most running paces and is lower impact on joints when done properly. However, running builds more lower body endurance. Both are excellent cardio options.
How many calories does 10 minutes of jump rope burn?
A 160-pound person burns approximately 120-150 calories in 10 minutes of moderate-intensity jump rope. Heavier individuals burn more, lighter individuals burn less.
Can jumping rope help lose weight?
Yes, jump rope is excellent for weight loss due to its high calorie burn rate. Combined with a moderate caloric deficit, regular jump rope sessions can contribute significantly to fat loss.
How long should a jump rope workout be?
Beginners should aim for 5-10 minutes with rest intervals. Intermediate jumpers can do 15-20 minutes. Advanced jumpers can sustain 30+ minutes. Even short sessions provide significant cardiovascular benefits.