Jump Rope Calories Burned Calculator
Calculate calories burned during your jump rope workout based on your weight, exercise type, and duration.
How Many Calories Does Jump Rope Burn?
Jump rope exercises can burn between 500-1000 calories per hour, making it one of the most effective cardio workouts. According to recent research, jumping rope not only burns calories but also significantly improves cardiovascular health, coordination, and athletic performance. A typical 30-minute jump rope session can burn 300-500 calories while enhancing agility and endurance.
Jump Rope Intensity Levels
Based on the Compendium of Physical Activities and clinical research, here are the different intensity levels:
- Basic Jump Rope (8.8 METs): Standard bounce, moderate pace
- Moderate Intensity (10.0 METs): Alternate foot jumps, high knees
- High-Intensity (11.8 METs): Double unders, speed work
- Advanced HIIT (14.0 METs): Triple unders, complex combinations
According to research, jump rope training can improve bone density and reduce the risk of osteoporosis while providing an excellent cardiovascular workout!
Health Benefits of Jump Rope Training
Scientific studies have shown that regular jump rope training offers numerous benefits:
Cardiovascular Benefits
- Improved heart health
- Enhanced endurance
- Better circulation
- Increased stamina
Athletic Performance
- Enhanced coordination
- Better agility
- Improved footwork
- Faster reflexes
Weight Management
- High calorie burn
- Fat loss
- Metabolic boost
- EPOC effect
Bone Health
- Increased bone density
- Joint strength
- Lower injury risk
- Better balance
Jump Rope Calorie Burn Guide
| Duration | Basic (8.8 MET) |
Moderate (10.0 MET) |
High-Intensity (11.8 MET) |
Advanced (14.0 MET) |
|---|---|---|---|---|
| 15 minutes | 110-130 calories | 125-150 calories | 145-175 calories | 175-210 calories |
| 30 minutes | 220-260 calories | 250-300 calories | 290-350 calories | 350-420 calories |
| 45 minutes | 330-390 calories | 375-450 calories | 435-525 calories | 525-630 calories |
Calories Burned by Jump Rope Style
| Style | MET Value | Calories/Hour (70kg person) | Primary Benefits |
|---|---|---|---|
| Basic Bounce | 8.8 | 440-520 cal/hr | Endurance |
| Alternate Step | 10.0 | 500-600 cal/hr | Coordination |
| Double Unders | 11.8 | 590-700 cal/hr | Power & Speed |
| HIIT Combinations | 14.0 | 700-1000 cal/hr | Maximum Output |
Formula of Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 8.8-14.0 (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
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References
- Chen CF, Wu HJ. The Effect of an 8-Week Rope Skipping Intervention on Standing Long Jump Performance. Int J Environ Res Public Health. 2022 Jul 11;19(14):8472. doi: 10.3390/ijerph19148472. PMID: 35886329; PMCID: PMC9323905.
- Gulati, Prisha. (2024). Impact of Skipping Rope Exercises on Cardiovascular Health and Coordination in Athletes. International Journal for Research Publication and Seminar. 15. 142-152. 10.36676/jrps.v15.i3.1463.
- Chow, G. C., Sun, F., Kam, K. W., Kong, Y., & Zhang, B. (2022). Short vs. Long Bouts of All-Out Rope Skipping: Effects on Metabolic and Perceptual Responses. Applied Sciences, 13(12), 7072. https://doi.org/10.3390/app13127072
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
