# Jump Rope Calorie Calculator

Calculate how many calories you burn jumping rope. Compare slow, moderate, fast, and double-under intensities with equivalent running times.

## What this calculates

Find out how many calories jumping rope burns at different intensities. Jump rope is one of the most efficient calorie-burning exercises, rivaling running and cycling in energy expenditure per minute.

## Inputs

- **Body Weight** (kg) — min 30, max 200 — Your body weight
- **Duration** (minutes) — min 1, max 180 — Total jumping time (not including rest periods)
- **Intensity** — options: Slow (~100 jumps/min), Moderate (~120 jumps/min), Fast (~140 jumps/min), Double-Unders — Select your jumping speed/style

## Outputs

- **Calories Burned** — Estimated total calories burned
- **Calories per Minute** — Average calorie burn rate
- **MET Value** — Metabolic Equivalent of Task for selected intensity
- **Equivalent Running Time** — Minutes of running (8 km/h) to burn the same calories

## Details

Jumping rope is an exceptionally efficient cardiovascular exercise. At moderate intensity (about 120 jumps per minute), it burns approximately 11-12 calories per minute for a 70 kg person, making it one of the highest calorie-burning exercises available. Ten minutes of moderate jump rope is roughly equivalent to running an 8-minute mile.

The calorie burn varies significantly with intensity. Slow jumping at around 100 revolutions per minute has a MET value of 8.8, while fast jumping at 140+ rpm reaches 12.3 METs. Double-unders, where the rope passes under your feet twice per jump, push the MET value to approximately 14, making them one of the most intense bodyweight exercises.

This calculator is for educational purposes only. Actual calorie expenditure depends on individual fitness level, jumping technique, rest intervals, and metabolic factors. Jump rope is a high-impact exercise. If you have joint issues, consult a healthcare provider before starting a jump rope program.

## Frequently Asked Questions

**Q: Is jumping rope better than running for burning calories?**

A: Minute for minute, moderate-intensity jump rope burns more calories than jogging at a moderate pace. Jumping rope at 120 rpm (MET 11.8) burns about 50% more calories than jogging at 8 km/h (MET 8.0) for the same duration. However, most people can sustain running for longer periods than continuous jumping, so total calorie burn depends on how long you can maintain each activity.

**Q: What are double-unders and why do they burn more calories?**

A: Double-unders require the rope to pass under your feet twice per jump, demanding a higher jump, faster wrist rotation, and greater full-body coordination. The increased jump height recruits more leg muscles and requires significantly more energy. The MET value for double-unders is approximately 14, about 20% higher than fast single jumps. They are a staple in CrossFit and HIIT workouts.

**Q: How long should a beginner jump rope for?**

A: Beginners should start with 1-2 minute intervals with 30-60 seconds of rest between sets, totaling 10-15 minutes of active jumping. As your endurance and coordination improve over 2-4 weeks, gradually increase interval duration and reduce rest periods. Most intermediate jumpers can sustain 10-20 minutes of continuous jumping. Listen to your body and stop if you experience shin pain or excessive joint discomfort.

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Source: https://vastcalc.com/calculators/sports/jump-rope-calorie
Category: Sports & Fitness
Last updated: 2026-04-21