Free jump rope calorie calculator. Estimate calories burned skipping rope based on weight, duration, and intensity. Compare to running equivalent. Uses MET values from exercise science.
Optional: Enter your actual jump rate or leave blank for estimate
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Find out how many calories you burn jumping rope. Get estimates based on your weight, workout duration, and jump intensity. See how it compares to running and other cardio exercises.
Jump rope is one of the most efficient calorie-burning exercises. It combines cardio with coordination, engaging your legs, core, arms, and shoulders simultaneously. A 10-minute jump rope session can burn as many calories as 30 minutes of jogging. The high-impact nature and continuous movement make it exceptional for weight loss and cardiovascular fitness.
Calorie Formula (MET Method)
Calories = MET × Weight (kg) × Duration (hours)Burn 200-300+ calories in just 15 minutes. Jump rope delivers maximum calorie burn in minimum time.
A jump rope costs under $20 and fits anywhere. Work out at home, gym, hotel, or outdoors.
Improves coordination, agility, and endurance while strengthening legs, core, and arms.
Excellent for heart health, improving VO2 max, and building aerobic and anaerobic capacity.
Beginner pace, basic bouncing. Good for learning form, warm-ups, and recovery. Burns ~9 cal/min for 70kg person.
Steady rhythm, sustainable effort. Great for fat burning and building endurance. Burns ~12 cal/min.
Challenging intensity, elevated heart rate. Good for interval training. Burns ~13 cal/min.
High intensity, advanced level. Includes double unders capability. Burns ~14 cal/min.
10 minutes of jump rope ≈ 30 minutes of jogging in calorie burn. Jump rope burns 10-16 calories per minute vs running's 8-12 calories per minute, making it 25-50% more efficient.