Estimate calories burned from plyometric jumps or box jumps using body weight, reps, jump height, and landing or return style, with calories per rep.

Squat jumps, tuck jumps and other repeated jumps from the floor.

Vertical rise is how far your hips rise on each jump, not your full reach.

Landing style

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Plyometrics Calories Burned Formula

The calculator uses a rep-based formula for jump reps and box jumps.

C = BW × R × F

Variables:

  • C = calories burned
  • BW = body weight
  • R = total reps
  • F = calorie factor based on jump style, vertical rise, or box height

Higher jumps use a larger factor, so calories burned per rep rise as jump height or box height increases.

Typical Plyometric Calorie Burn

  • 50 standard jump reps: about 20 to 30 calories
  • 100 standard jump reps: about 40 to 60 calories
  • 50 high jumps: about 25 to 40 calories
  • 20 box jumps on a 24-inch box: about 10 to 15 calories

What Is Plyometrics?

Plyometrics are explosive exercises built around fast force production and quick ground contact. Common movements include squat jumps, tuck jumps, split squat jumps, skater jumps, broad jumps, and box jumps. These drills heavily involve the calves, quads, glutes, and core while also driving heart rate up quickly.

How to Use the Calculator

  1. Choose Plyometric jump reps or Box jumps under Exercise.
  2. Optionally open Landing style or Return style; the standard choice is preselected.
  3. Enter your body weight and total reps.
  4. Pick your jump style, vertical rise, or box height.
  5. Click Calculate to see total calories burned and calories per rep.

Example: a 180 lb person doing 100 standard plyometric jumps burns about 55 calories.