Jump Rope Calorie Calculator
Calculate how many calories you burn while jumping rope. This calculator helps you determine the calorie burn based on your weight, jumping intensity, and duration.
How to use the jump rope calorie calculator?
Our jump rope calorie calculator is easy to use and provides instant results:
- Select your jumping rate (skips per minute)
- Enter your weight (in kilograms or pounds)
- Enter your jumping time (in minutes or hours)
- The calculator will automatically display your calorie burn rate and total calories burned
You can also adjust the MET value if you want to customize the intensity level beyond the preset options.
How many calories does jumping rope burn?
Jumping rope is one of the most efficient calorie-burning exercises. The number of calories burned depends on several factors:
- Your weight: Heavier individuals burn more calories during the same activity.
- Jumping intensity: Faster jumping rates burn more calories.
- Duration: Longer sessions burn more calories.
- Technique: More complex jumping techniques can increase calorie burn.
On average, jumping rope burns about 10-16 calories per minute, depending on these factors. This makes it more efficient than many other cardio exercises like jogging or cycling.
| Activity | Calories burned per minute (70 kg person) |
|---|---|
| Walking (5 km/h) | 4-5 calories |
| Jogging (8 km/h) | 8-10 calories |
| Cycling (moderate) | 7-9 calories |
| Jump rope (moderate) | 10-12 calories |
| Jump rope (vigorous) | 14-16 calories |
What is MET?
MET stands for Metabolic Equivalent of Task. It's a measure of exercise intensity relative to your resting metabolic rate.
- 1 MET = the energy expended while sitting quietly (approximately 1 kcal/kg/hour)
- The higher the MET value, the more intense the activity
For jump rope activities, MET values typically range from 8.8 to 12.3:
- Slow jumping (<100 skips/minute): 8.8 MET
- Moderate jumping (100-120 skips/minute): 11.8 MET
- Fast jumping (120-160 skips/minute): 12.3 MET
The calorie burn formula using MET is:
Calories burned per minute = (MET × 3.5 × weight in kg) ÷ 200
What are the benefits of jumping rope? Is jump rope good cardio?
Jumping rope is an excellent form of cardio exercise with numerous benefits:
Cardiovascular Benefits
- Improves heart health
- Increases cardiovascular endurance
- Lowers blood pressure
- Improves circulation
Physical Benefits
- Burns calories efficiently
- Improves coordination and balance
- Strengthens bones and reduces risk of osteoporosis
- Tones muscles throughout the body
Practical Benefits
- Inexpensive equipment
- Can be done almost anywhere
- Requires minimal space
- Easily adjustable intensity
Mental Benefits
- Reduces stress
- Improves cognitive function
- Boosts mood through endorphin release
- Enhances mental toughness
Jump rope is considered one of the most effective forms of cardio because it engages multiple muscle groups simultaneously while elevating your heart rate quickly. Just 10 minutes of jumping rope can provide similar cardiovascular benefits to 30 minutes of jogging.
FAQs
How long should I jump rope to burn 500 calories?
For a 70 kg person jumping at a moderate pace (100-120 skips/minute), it would take approximately 45 minutes to burn 500 calories. This can vary based on your weight and jumping intensity.
Is 10 minutes of jump rope enough for a workout?
Yes, even 10 minutes of jump rope can be an effective workout, especially if done at high intensity. It can burn around 100-160 calories and provide significant cardiovascular benefits. For beginners, starting with shorter sessions and gradually increasing duration is recommended.
Is jumping rope better than running?
Both are excellent cardio exercises with different benefits. Jumping rope typically burns more calories per minute than running and is lower impact on the knees. However, running may be easier for beginners to sustain for longer periods. The best exercise is the one you enjoy and will do consistently.
How can I increase calories burned while jumping rope?
To increase calorie burn, you can: increase your jumping speed, incorporate high-intensity intervals, learn more complex jumping techniques (like double-unders or crossovers), add weights (weighted rope or wrist/ankle weights), or extend your session duration.