Jumping rope packs a lot of energy cost into a small space and a short time. The Compendium rates moderate-pace rope jumping at 11.8 METs, higher than running at 7 mph, which is why even ten minutes feels hard. That is also why the calorie numbers need care: very few people can keep up a continuous pace for an hour, so a session usually consists of bursts with rests between. This calculator uses the four rope-jumping values in the Compendium and the minutes you actually spent jumping.
How to use the calories burned jump rope calculator
- Enter your body weight in kilograms, pounds, grams or ounces.
- Choose the jump rope pace that matches what you did. The MET value is shown beside each option.
- Enter the minutes you spent.
- Read the gross and net calories, the hourly rate and the MET used.
Jump rope pace calories formula
Net calories = (MET − 1) × weight (kg) × time (hours)
Calories per hour = MET × weight (kg)
MET values are from the 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024;13:6–12). One MET is the energy you use sitting quietly, about 1 kcal per kilogram per hour. The values below range from 8.3 METs for “slow pace, under 100 skips/min” to 12.3 METs for “fast pace, 120–160 skips/min”.
The Compendium MET values include the energy you would use at rest anyway (1 MET). The “net” figure subtracts that resting share: (MET − 1) × weight × hours. Net calories are the better figure to compare with a food diary, because your daily calorie target already includes resting energy.
Worked example
A 70 kg person does “Moderate pace, 100–120 skips/min” for 15 minutes (Compendium code 15551, 11.8 METs).
- Gross: 11.8 × 70 × 15 ÷ 60 = 206 kcal
- Net: (11.8 − 1) × 70 × 15 ÷ 60 = 189 kcal
- Per hour: 11.8 × 70 = 826 kcal
Calories for 30 minutes by jump rope pace and body weight
| Jump rope pace | Compendium code | MET | 60 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| Slow pace, under 100 skips/min | 15552 | 8.3 | 249 | 290 | 332 | 374 |
| Moderate pace, 100–120 skips/min | 15551 | 11.8 | 354 | 413 | 472 | 531 |
| Double unders or more | 15554 | 10 | 300 | 350 | 400 | 450 |
| Fast pace, 120–160 skips/min | 15550 | 12.3 | 369 | 430 | 492 | 554 |
Counting jump time honestly
The MET values apply to time spent jumping at the given pace, including the plain bounce or rhythm bounce styles in the Compendium. If you jump for one minute and rest for 30 seconds, count only the jumping minutes, or use a lower pace for the average. Because the pace options span 8.3 METs (under 100 skips a minute) to 12.3 METs (120 to 160 skips a minute), choosing the right one matters more than any other input.
Rope jumping is high-impact: each landing loads the feet, shins and knees with a multiple of body weight. Good shoes, a forgiving surface and a gradual build-up are important, especially if you are heavy, new to impact exercise or recovering from an injury.
Getting more from your sessions
- Start with intervals. Try 30 seconds of jumping and 30 seconds of rest, repeated for 10 minutes, and build up.
- Stay low. Jumping only an inch or two off the ground reduces impact and effort.
- Choose the right rope length. The handles should reach your armpits when you stand on the middle of the rope.
- Count your skips. If you do 100 a minute, you are at the slow-to-moderate boundary.
Limits of the estimate
MET values are averages for healthy adults, so real energy use varies with fitness, technique, conditions and body composition by 10 to 20 percent or more. Compare activities with the Calories Burned Calculator and the MET Calculator, or see the Calories Burned Running Calculator and One Rep Max Calculator. To plan your daily intake use the Calorie Calculator and TDEE Calculator.
This page is for information only and is not medical advice. If you have a heart condition, joint problems, are pregnant or are new to exercise, check with a doctor before starting a programme.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. J Sport Health Sci 2024;13:6–12.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th edition, 2021 (metabolic calculations).
Frequently asked questions
How many calories does jumping rope burn in 10 minutes?
At a moderate pace of 11.8 METs, a 70 kg person burns about 138 kcal in 10 minutes; at a slow pace of 8.3 METs about 97 kcal; at a fast pace of 12.3 METs about 144 kcal.
Is jumping rope better than running?
Per minute, moderate rope jumping (11.8 METs) uses more energy than running at 7 mph (11.0 METs). But few people sustain it as long as a run, and the impact is considerable. Both are effective if you do them regularly and can tolerate the load.
How long should a beginner jump?
Start with 10 to 15 minutes of work-and-rest intervals. Many beginners can only jump for 20 to 30 seconds at a time at first. Increase gradually over weeks.
Is jumping rope safe for the knees?
Landing on the balls of the feet with soft knees reduces strain, but any repetitive impact can aggravate existing joint problems. Talk to a doctor or physiotherapist if you have knee, ankle, hip or back conditions.