Enter your body weight, jump type or box height, and reps to calculate your calories burned doing plyometrics. Standard jump reps often burn about 40 to 60 calories per 100 reps for many adults.
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Plyometrics Calories Burned Formula
The calculator uses a rep-based formula for jump reps and box jumps.
C = BW \times R \times 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
- Select Basic for a fast result or Advanced for custom jump height and landing style.
- Choose Jump Reps or Box Jumps.
- Enter your body weight and total reps.
- Pick your jump style, vertical rise, or box height.
- 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.
