Jump Rope Calories Calculator
Calculate calories burned jumping rope based on weight, intensity, and duration.
See equivalent running distance.
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Calories Burned
Jump rope is one of the most efficient calorie-burning exercises. It engages the full body and has high MET values.
Formula:
Calories Burned = MET × Weight (kg) × Duration (hours)
MET values by intensity:
| Intensity | Speed | MET | Cal/hr (150 lb) |
|---|---|---|---|
| Slow | < 100 skips/min | 8.8 | 599 |
| Moderate | 100–120 skips/min | 11.0 | 748 |
| Fast | 120–160 skips/min | 12.3 | 837 |
| Competition | > 160 skips/min | 14.0+ | 952+ |
Jump rope vs. running equivalents:
- 10 minutes of moderate jump rope ≈ 1 mile (1.6 km) of running at 8 min/mile pace
- 30 minutes of jump rope ≈ ~3 miles (4.8 km) of jogging
Benefits of jump rope:
- Burns 25% more calories than running per minute
- Improves coordination, balance, and agility
- Low equipment cost and highly portable
- Great for HIIT interval workouts