Calories Burned Jumping Rope: Chart by Weight and Calculator
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This page shows estimated calories burned when jumping rope. The table uses values from the Adult Compendium of Physical Activities to calculate energy expenditure for a typical adult. Keep in mind that these numbers are only estimates.
Your actual energy expenditure depends on your fitness level, body composition, technique, and how hard you actually work. Fitness trackers also rely on estimates to guess your output.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce (code 15552) | 8.3 | 237 | 296 | 356 | 415 | 474 |
| Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce (code 15551) | 11.8 | 337 | 422 | 506 | 590 | 674 |
| Rope jumping, fast pace, 120-160 skips/min (code 15550) | 12.3 | 351 | 439 | 527 | 615 | 703 |
| Rope jumping, double under or more (code 15554) | 10.0 | 286 | 357 | 429 | 500 | 572 |
By duration
For the row “Rope jumping, fast pace, 120-160 skips/min” (12.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 176 | 220 | 264 | 308 | 351 |
| 30 min | 351 | 439 | 527 | 615 | 703 |
| 45 min | 527 | 659 | 791 | 923 | 1054 |
| 60 min | 703 | 879 | 1054 | 1230 | 1406 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Rope jumping, fast pace, 120-160 skips/min: 12.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 439 kcal.
Which row is you?
The table separates jumping rope into four categories based on your speed and technique. You can choose a slow pace with less than 100 skips per minute, a moderate pace between 100 and 120 skips, or a fast pace up to 160 skips. There is also a specific row for doing double unders. To pick the right row, count your jumps for one minute to find your true pace. If you are practicing new techniques and tripping often, your active time decreases, so choose a slower pace to match your true effort.
What changes the real number
- Your jumping technique and efficiency change how much energy you use to clear the rope.
- Body composition affects the effort required to repeatedly jump off the ground.
- Frequent tripping and restarting reduces your actual active time and lowers your overall effort.
- Wind resistance and rope weight alter the physical demand on your upper body.
Practical tips
- Jump on a forgiving surface like a rubber mat or wood floor to reduce impact on your joints.
- Keep your jumps low to the ground to maintain a steady rhythm and avoid wasting energy.
- Count your skips for exactly one minute to find your true pace and pick the most accurate table row.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your shins, knees, or ankles.
- Dizziness or feeling lightheaded while jumping.
- Chest pressure or severe shortness of breath.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.