How Many Calories Are Burned Jumping Rope?

Jumping Rope to Lose Weight: Is it Effective?
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The number of calories burned jumping rope greatly depends on the length of time you spend jumping rope. However, there are some calorie-burning jump rope exercises that you can adopt to burn more calories. 

This article will help you to have a good understanding of the number of calories you can burn jumping rope. Jumping rope is a fun but challenging exercise that can help you burn calories in little time. 

You can burn an average of 200 to 300 calories in a mere 15 minutes workout with your jump rope. Everyone is different, but on average 10 – 25 Calories are Burned Jumping Rope every minute. Jumping rope can help you burn about 25% more calories per minute than running.

Many people see jumping rope as a “lazy” exercise, and I bet most of them won’t last 15 minutes jumping rope. However, such people can last about 30 minutes, jogging or running. This tells you how challenging and daunting jumping rope can be. 


Several factors impact the rate of burning calories jumping rope. Although there can be the best way to burn calories jumping rope, some key factors play a major role. These key factors include the following:

  1. The length of time you spend jumping rope
  2. Your body weight and complexity of jump rope routine
  3. The number of jumps you do or the speed of your workout

There is no special way for you to learn how to burn the most calories jumping rope. If you spend more time during your jump rope workout at an increased speed, you will burn more calories. Some people have their best way to burn calories jumping rope, but the fundamental lies in the three factors above.

How Many Calories Can You Burn Jumping Rope?

The number of calories burned jumping rope varies from one individual to another. It is hugely dependent on the type of calorie-burning jump rope exercises that you engage in. For instance, someone with a bodyweight of 150lbs can burn over 100 calories while jumping rope for 10 minutes at one jump per minute.

On the other hand, a person who weighs 200lbs can burn almost 300 calories jumping rope for 15 minutes at two jumps per minute. 

How to Determine the Number of Calories Burned Jumping Rope – FORMULA

The number of calories burned for any exercise is not an exact science, there are always some confounding variables you can’t account for. However, there are some great methods to get a good estimate of the number of calories burned during a particular exercise.

In order to determine your totally calories burned per minute for any exercise follow the following calorie expenditure formula:

calories/minute = .0175 x MET x weight (in kilograms)

Below are some METS for various activities, use 12.3 METS for jumping rope.

calories burned jumping rope
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Below is a data from the Compendium of Physical Activities through Cornell University’s METs:

  • Slow pace (fewer than 100 skips per minute) for 20 minutes
Weight100 lbs/45Kg125 lbs/57Kg150 lbs/68Kg175 lbs/79Kg200 Lbs/91Kg225 lbs/102Kg250 lbs/113Kg
Calories Burned133168200233267300333
  • Medium pace (100-120 skips per minute) for 20 minutes
Weight100 lbs/45Kg125 lbs/57Kg150 lbs/68Kg175 lbs/79Kg200 Lbs/91Kg225 lbs/201Kg250 lbs/113Kg
Calories burned 179224268313358402447
  • Fast pace (120-160 skips per minute) for 20 minutes
Weight100 lbs/45Kg125 lbs/57Kg150 lbs/68Kg175 lbs/79Kg200 Lbs/91Kg225 lbs/201Kg250 lbs/113Kg
Calories burned186233280326373419466
calories burned jumping rope
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If you wish to have a high number of calories burned jumping rope, you have to do it the right way. We have come up with a simple jump rope workout guide that will help you burn those calories easily:

  • You must keep your elbows close to your side while you have your hands at waist-height.
  • Hold the jump rope loosely.
  • Relax your knees, ankles, and hips; and be ready to bend and absorb your jump.
  • You should turn the rope using only your wrists and forearms, not your shoulder.
  • Jump as your jump rope comes around. You need to jump first and swing second.
  • You should land on the balls of your feet and don’t put your heels down.

If you get tired before the end of your workout, you can keep the rope and continue with “shadow jumping.”

Running vs Jumping Rope Which Burns More Calories?

There are many debates on which is a more calorie burning workout. Runners swear they burn far more calories, especially in outdoor settings with different terrain & altitudes. They argue that Jumping Rope, is simple running in place.

However, there are a ton of jump rope tricks to push you far beyond simple jump rope routines. In fact, on average you burn 10-15 calories per minute running. While jumping rope you burn an average of 10-20 calories per minute. The more intense the jump rope workout the more calories burned every minute!

Although they may be close, Jumping Rope is still a better alternative if you’re looking to burn calories fast.

Calories Burned Jumping Rope Calculator

This calculator utilizes your average metabolic rate to give an estimated amount of calories burned during your workout routine. All you have to do is enter your weight, the length of your jumping rope exercise, and then select the average number of jumps per minute. 


The number of calories burned jumping rope depends on a lot of factors. If you enjoy burning calories jumping rope, you will need to pay closer attention to what we have highlighted. Jumping rope is simple to carry out, unlike other exercises like cycling, squatting, pull-ups, etc. You can share your experience and contributions using the comment box provided below. 

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How to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope at home.


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