Jump Rope — Calories Burned Calculator
Continuous skipping at a moderate tempo, roughly 100–120 contacts per minute. At this intensity even short rests drop the average quickly, which is why rope work is usually done in intervals. The Compendium of Physical Activities lists Jump rope, moderate pace at 11.8 METs: at 154 lb (70 kg) that is about 433 kcal in 30 minutes, 396 kcal of it above rest.
Jump Rope — Calories Burned Calculator reference last updated · reference source
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What this tool does
Continuous skipping at a moderate tempo, roughly 100–120 contacts per minute. At this intensity even short rests drop the average quickly, which is why rope work is usually done in intervals. The Compendium of Physical Activities lists Jump rope, moderate pace at 11.8 METs: at 154 lb (70 kg) that is about 433 kcal in 30 minutes, 396 kcal of it above rest.
How to use the Jump Rope — Calories Burned Calculator
- Check Activity (Compendium MET): 11.8.
- Review the Jump Rope — Calories Burned Calculator result and its exact-value comparison table.
- Verify assumptions before applying the result.
Formula
gross kcal = MET × 3.5 × weight kg / 200 × minutes; net above-rest kcal = (MET − 1) × 3.5 × kg / 200 × minutes (Compendium of Physical Activities)
- met
- Activity (Compendium MET)
- weight
- Body weight (lb, before metric conversion)
- minutes
- Activity minutes
MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Worked example
Jump Rope — Calories Burned Calculator: Activity (Compendium MET) = 11.8. Continuous skipping at a moderate tempo, roughly 100–120 contacts per minute. At this intensity even short rests drop the average quickly, which is why rope work is usually done in intervals. The Compendium of Physical Activities lists Jump rope, moderate pace at 11.8 METs: at 154 lb (70 kg) that is about 433 kcal in 30 minutes, 396 kcal of it above rest.
Inputs
- Activity (Compendium MET)Jump rope, moderate pace — MET 11.8
- Body weight154 lb
- Activity minutes30
Result
- Estimated gross calories (kcal)432.74
- Estimated net calories above rest (kcal)396.07
Jump Rope calories by duration at 154 lb (70 kg)
| Duration | Gross kcal | Net kcal above rest |
|---|---|---|
| 15 min | 216 | 198 |
| 30 min | 433 | 396 |
| 45 min | 649 | 594 |
| 60 min | 865 | 792 |
| 90 min | 1298 | 1188 |
| 120 min | 1731 | 1584 |
Results explained
- Estimated gross calories (kcal)
- Estimated gross calories (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
- Estimated net calories above rest (kcal)
- Estimated net calories above rest (kcal) from the formula above. MET values are Compendium general-activity values (Ainsworth et al.); individual speed, grade, technique and physiology change actual energy use. The §C preset activity pages reuse this same MET table.
Frequently asked questions
About 433 kcal gross at 154 lb (70 kg) using the Compendium value of 11.8 METs — 396 kcal above what you would burn resting.
About 865 kcal per hour at 154 lb, or roughly 144 kcal every 10 minutes. Scale in proportion to your own body weight.
11.8 METs, the Compendium of Physical Activities (Ainsworth et al.) value for "Jump rope, moderate pace". One MET is resting energy use, so this activity costs about 11.8 times the resting rate.
About 35 minutes at 154 lb at the full 11.8 MET intensity. Rest breaks and lower-effort stretches extend the real time needed.
The formula scales with body weight: at 120 lb the same 30 minutes costs about 337 kcal and at 200 lb about 562 kcal. Technique, terrain and fitness shift the individual result further, typically by ±15–20%.