Calculate jump rope calories burned from body weight, pace, and time, or estimate how long you need to reach a calorie goal in minutes.
Jump Rope Calories Formula
This calculator estimates total energy during active jumping using 2024 Adult Compendium MET values and the conventional oxygen-based calorie formula. Exclude breaks; individual energy use varies.
Estimated kcal = Active minutes × Body weight (kg) × MET × 3.5 / 200.
Estimated active minutes = Calorie amount / (Body weight (kg) × MET × 3.5 / 200).
- Slow pace: 8.3 MET; factor = 0.14525
- Moderate pace: 11.8 MET; factor = 0.2065
- Fast pace: 12.3 MET; factor = 0.21525
Jump rope is one of the highest calorie-burn cardio drills per minute because your lower body, shoulders, and trunk work continuously to keep the rope moving and your rhythm steady.
Jump Rope Pace Guide
- Slow: fewer than 100 skips/minute, two-foot rhythm bounce.
- Moderate: 100–120 skips/minute, two-foot plain bounce.
- Fast: 120–160 regular skips/minute; double unders have a separate Compendium category.
Jump Rope Calories Burned in 10 Minutes
These rounded estimates use the same MET values and formula as the calculator.
| Body Weight | Slow Pace | Moderate Pace | Fast Pace |
|---|---|---|---|
| 60 kg | 87 kcal | 124 kcal | 129 kcal |
| 70 kg | 102 kcal | 145 kcal | 151 kcal |
| 80 kg | 116 kcal | 165 kcal | 172 kcal |
| 90 kg | 131 kcal | 186 kcal | 194 kcal |
| 100 kg | 145 kcal | 207 kcal | 215 kcal |
How to Use the Calculator
- Choose Estimate calories or Time for a calorie amount.
- Enter your body weight in kilograms or pounds.
- Choose your jump rope cadence: slow, moderate, or fast.
- Enter your minutes or calorie target, then click Calculate.
FAQ
Is jump rope good for burning calories quickly?
Yes. Jump rope combines repeated jumps, constant wrist turnover, and continuous rhythm, so calorie burn per minute is high compared with many common cardio options.
Does body weight change the result?
Yes. At the same pace and time, a higher body weight increases calories burned because more total mass is being moved with each jump.
Which pace should I choose?
Choose the category matching your skips per minute and technique in the pace guide above. These population MET values estimate energy use, not personal fitness or a safe exercise duration.
How can I burn more calories jumping rope?
More active minutes increase the estimate. Use only the time actually spent jumping and a matching cadence category; this calculator does not recommend a workout or calorie target.
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