Jump Rope Calorie Calculator
Jump rope is one of the highest-calorie cardiovascular exercises per minute. This calculator uses MET (Metabolic Equivalent of Task) values from the Ainsworth et al. Compendium of Physical Activities to estimate calories burned based on your body mass, jumping duration, and intensity level.
Calorie burn formula (MET method)
Calories (kcal) = MET x body mass (kg) x duration (hours)
MET (moderate jumping rope) = 8.8
MET (fast jumping rope) = 12.3
MET values are from the 2011 Compendium of Physical Activities (Ainsworth et al.). These are gross METs including resting metabolic rate.
Jump rope calorie reference (70 kg person)
- 10 minutes, moderate pace: approximately 103 kcal.
- 10 minutes, fast pace: approximately 144 kcal.
- 30 minutes, moderate pace: approximately 308 kcal.
- 30 minutes, fast pace: approximately 431 kcal.
- Jump rope burns approximately 25-35 percent more calories per minute than moderate-pace cycling.
Jump rope calories: frequently asked questions
How many calories does jump rope burn?
The calorie burn depends on body mass, duration, and intensity. Moderate-pace jumping rope (slow, about 60-80 jumps/min) has a MET value of approximately 8.8. Fast skipping (100-120 jumps/min) reaches a MET of 12.3. Calories = MET x weight (kg) x duration (hours).
What is MET and how is it used?
MET (Metabolic Equivalent of Task) represents the ratio of the metabolic rate during an activity to the resting metabolic rate. One MET equals approximately 3.5 mL O2/kg/min (resting). Caloric expenditure = MET x body mass (kg) x duration (h). MET values for jump rope come from the Compendium of Physical Activities (Ainsworth et al., 2011).
What are the MET values for jump rope?
The Ainsworth Compendium (2011) lists: slow/moderate jumping rope (code 11090) at MET 8.8; fast jumping rope (code 11085) at MET 12.3. These are gross MET values inclusive of resting metabolic rate.
Is jump rope as effective as running for calorie burn?
Jump rope at fast pace (MET 12.3) is comparable to running at approximately 8 mph (MET 11.8). At moderate pace, it is similar to a 6 mph run (MET 9.8). It is an effective high-calorie cardiovascular exercise with lower equipment cost than treadmill running.
Does jump rope build muscle or just burn calories?
Jump rope primarily targets the calves, ankles, wrists, and core through repetitive plyometric loading. It improves cardiovascular fitness and muscular endurance but is not a primary muscle-building tool. For hypertrophy, resistance training should be added alongside rope work.
Official sources
- Ainsworth BE et al. (2011). Compendium of Physical Activities: a second update of codes and MET values. Medicine and Science in Sports and Exercise, 43(8), 1575-1581. PubMed 21681120.
- National Institutes of Health (NIH). Physical Activity and Your Heart. NHLBI Physical Activity Benefits.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.