Jump Rope Calorie Calculator
Find out how many calories you burn by jumping rope at a given pace.
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How Many Calories Does Jumping Rope Burn?
The number of calories burned while jumping rope depends on your weight, the duration of your workout, and the intensity. We calculate this using the Metabolic Equivalent of Task (MET) value.
The formula for calories burned per minute is:
Calories per minute = (MET × Body Weight in kg × 3.5) / 200
To find the total calories burned, we multiply this rate by the total duration of your workout in minutes.
What is MET?
MET, or Metabolic Equivalent of Task, measures the energy cost of a physical activity relative to resting. One MET is the energy you expend sitting still. An activity with a MET of 5 requires five times the energy of sitting still.
Jumping rope is a high-MET activity, making it an extremely efficient cardio workout. The MET value increases with the jump rate, as shown below:
| Skipping Rate (skips/minute) | MET Value |
|---|---|
| < 100 (Slow) | 8.8 |
| 100-120 (Moderate) | 11.8 |
| > 120 (Fast) | 12.3 |
Source: Ainsworth, B. E., et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise.
Frequently Asked Questions
Is jumping rope good cardio?
Absolutely. Jumping rope is one of the most effective cardiovascular exercises. Its high MET value means it burns calories at a rate comparable to or even greater than running, but it can be done in a small space with minimal equipment.
How many calories are burned by doing 1,000 jump ropes?
For an average-weight person jumping at a moderate pace (100-120 skips/min), 1,000 jumps would take about 8-10 minutes and burn approximately 140-170 calories. A heavier individual would burn more.
What burns more calories: running or jumping rope?
The calorie burn is very similar and depends on the intensity. Running at 7 mph (11.2 km/h) and jumping rope at a moderate pace of 100-120 skips per minute both have a MET value of about 11.8, meaning they burn calories at an almost identical rate.