Jumping Rope Calorie Calculator
Estimate calories burned jumping rope by pace, style, and session length — the compact workout that out-burns running minute for minute.
Calories burned
242
Breakdown
- Calories per minute
- 16.14
- Per 10 minutes
- 161
- Calories per week
- 969
- Potential fat loss (kg/year)
- 6.54
- Equivalent minutes running 10 km/h
- 19
- Pace note
- torch-level pace — double-unders are the sprint of rope work
Last updated:
FAQ
How many calories does jumping rope burn?
At a moderate 100 skips per minute, expect 11–13 kcal/min for a 75 kg adult — roughly 175 kcal in 15 minutes. Crank to double-unders and the MET rises to 14.5, out-burning running at the same duration. Heavier jumpers burn proportionally more.
Is 10 minutes of jump rope enough?
Surprisingly yes, for conditioning. Ten fast minutes ≈ 30 minutes of jogging by energy cost, plus bone-density and coordination benefits running can't match. Beginners should start with 5 × 1-minute intervals — the calves and Achilles need ramp-up time.
Why does rope burn more than running?
Every jump is a full-body explosive rep: calves, quads, glutes, core, shoulders, and forearms all fire, and there's no glide phase — you're never coasting. Add the arm turnover and energy cost per minute beats steady running at equal heart rates.
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