Jump Rope Calorie Calculator
Calculate calories burned jumping rope — from easy warm-up skipping to fast double unders — by duration and body weight in kg or lbs.
Jump Rope Calorie Calculator
Calories burned skipping rope
Based on MET values from the Compendium of Physical Activities (Ainsworth et al.). Jump rope METs range from 8 (slow) to 14.5 (double unders) — one of the highest calorie-per-minute activities.
Jump Rope vs Other Cardio
| Activity | MET | Kcal/hr (75 kg / 165 lbs) |
|---|---|---|
| Walking brisk 6 km/h | 3.5 | 263 |
| Cycling moderate | 6.8 | 510 |
| Running 10 km/h | 10.0 | 750 |
| Jump rope — moderate | 10.0 | 750 |
| Jump rope — fast | 12.0 | 900 |
| Double unders | 14.5 | 1,088 |
Why Jump Rope Burns More Calories Than You Think
Jump rope is one of the highest calorie-burning exercises available, consistently outperforming many gym cardio staples on a per-minute basis. A 75 kg person jumping rope at moderate intensity burns approximately 700–900 kcal/hour — comparable to running at 10 km/h. At high intensity (fast doubles, crossovers), that figure climbs to 1,000+ kcal/hour. The reason is simple: jumping rope is a full-body, high-impact movement involving the calves, quads, hamstrings, glutes, core, shoulders, and wrists simultaneously. No muscle group is idle.
Calorie burn from skipping depends primarily on body weight, intensity, and jump style. Heavier individuals burn more calories per minute because they're moving more mass. Faster rope speeds, double-unders, and crossovers increase demands dramatically compared to basic single bounces. This calculator uses MET (metabolic equivalent of task) values validated by the American College of Sports Medicine: moderate jumping is approximately 11 MET, and intense jumping reaches 12–14 MET — well above cycling, rowing, and elliptical at comparable perceived effort.
Beyond raw calorie burn, jump rope offers significant practical advantages. It improves cardiovascular endurance, coordination, agility, calf strength, and bone density simultaneously. It requires no equipment beyond a rope and minimal space — making it one of the most accessible high-intensity cardio tools available. For athletes who need to maintain aerobic fitness without high-volume running mileage (especially in combat sports and boxing), jump rope is the gold-standard alternative. Even 15–20 minutes of structured rope work 3–4 times per week produces measurable VO2 max improvements within 6–8 weeks, according to published studies on skipping rope training protocols.