Jump Rope Calories Calculator
A 70 kg person skipping at a moderate 100–120 skips per minute burns about 434 kcal in 30 minutes, roughly 14.5 kcal per minute. Very few activities available at home burn at that rate.
What is Jump Rope Calories Calculator?
Skipping rope combines continuous plyometric loading with cardiovascular demand, which is why it scores so high on the MET scale.
In practice almost nobody skips continuously for 30 minutes. Most people work in intervals, so the calculator is best used on your total skipping time across a session.
MET values used
| Activity intensity | MET |
|---|---|
| Slow, under 100 skips/min | 8.8 |
| Moderate, 100–120 skips/min | 11.8 |
| Fast, over 120 skips/min | 12.3 |
How to use this calculator
- Choose metric (kg) or imperial (lb).
- Enter your body weight.
- Enter how long you exercised, in minutes.
- Select the intensity that best matches your effort — each option shows its MET value.
- Read your total burn, the per-minute rate, and the equivalent time walking.
How calories burned are calculated▾
Every activity has a MET value — a metabolic equivalent where 1 MET is the energy you use sitting still. This calculator uses the ACSM metabolic equation, which converts a MET value and your body weight into a calorie burn rate. MET values come from the Compendium of Physical Activities, a standard reference used in exercise research. Pick the intensity that matches what you actually did; the table below shows every option and its MET value.
kcal per minute = MET × 3.5 × body weight (kg) ÷ 200
Total kcal = kcal per minute × duration (minutes)Source: ACSM metabolic equation; MET values from the Compendium of Physical Activities.
Frequently asked questions
How long should I skip to burn 500 calories?▾
For a 70 kg person at moderate pace, roughly 35 minutes of actual skipping time. Most people reach it through intervals across a longer session.
Is skipping rope better than running?▾
Per minute, yes at comparable effort. But most people cannot sustain skipping as long as running, so total session burn usually ends up lower.
Does it hurt the joints?▾
It is high impact. On a forgiving surface with decent footwear most people tolerate it well, but those with ankle or knee problems should choose lower-impact options.
Do heavier ropes burn more?▾
A weighted rope increases upper-body work and burn somewhat, but the increase is smaller than most marketing claims suggest.
Related calculators
References & method
- ACSM metabolic equation; MET values from the Compendium of Physical Activities.
Every formula, its published source and its assumptions are listed on our methodology page. This page is written for information and has not been reviewed by a clinician.
Read the methodology →These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.