Most people burn 140-190 calories for every 1,000 skips of a jump rope jumping at a moderate pace.
The number of calories burned jumping rope will depend on your weight, the intensity, and the time of your workout. A 150-pound (68kg) person jumping rope at a slow pace for 10 minutes will burn 105 calories. A 200-pound (90.8kg) person jumping rope at a fast pace for 10 minutes will burn 196 calories.
Calculator
How many calories are burned jumping rope?
Formula
Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200
“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.
A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.
A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.
MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities).
The MET values we use for calories burned from jumping rope come from Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Sports & 2011 Compendium of Physical Activities Reference List Category 15 – Sports.
Example
A person weighs 180 pounds (81.65kg) and jumps rope at a slow pace (a task that has a MET value of 8.8) for 1 hour (60 minutes).
Calories Burned from jumping rope at a slow pace (per minute) = (8.8 x 81.65 x 3.5) ÷ 200 = 12.57
Calories Burned from jumping rope at a slow pace (for 60 minutes) = 12.57 x 60 = 754
How does your weight impact the number of calories burned jumping rope?
Heavier people burn more calories doing the same task. A 200-pound (90.8kg) person jumping rope at 100-120 skips per minute will burn 563 calories in 30 minutes. A 150-pound (68kg) person in the same scenario will burn 422 calories.
How many calories do you burn every 100, 200, 500, or 1000 skips?
The more skips you do, the more calories you burn. The table below will give you an idea of the number of calories burned for each skip of the rope.
How many more calories are burned from skipping the rope faster?
Skipping the rope faster results in a more intense workout. A 180-pound (81.6kg) person jumping rope for 10 minutes at <100 skips per minute will burn 126 calories, at 100-120 skips per minute will burn 169 calories, and at 120+ skips per minute will burn 176 calories.
How long does it take to burn 1,000 calories skipping rope?
Your weight and how fast you jump rope are the two biggest factors in the number of calories you burn. A 180-pound (81.6kg) person burn 1,000 calories in 79.5 minutes jumping at <100 skips/minute, in 59.3 minutes jumping at 100-120 skips/minute, and in 56.9 minutes jumping at >120 skips/minute.
FAQ
How many calories do you burn jumping rope 500 times?
Most people will burn 70-100 calories jumping rope 500 times.
The number of calories you burn will depend on your weight and the intensity of your skipping. A 150-pound (68kg) person jumping rope at 83 skips a minute will take 6 minutes and burn 63 calories. A 200-pound (90.8kg) person jumping rope at 125 skips a minute will take 4 minutes and burn 78 calories.
How many calories does 30 minutes of jump rope burn?
Most people will burn 315-580 calories in 30 minutes of jump rope.
The number of calories you burn depends on your weight and the intensity of your skipping. A 150-pound (68kg) person jumping rope at 83 skips a minute will burn 315 calories in 30 minutes. A 200-pound (90.8kg) person jumping rope at 140 skips a minute will burn 587 calories in 30 minutes.
How many skips does it take to burn 500 calories?
Most people need to jump rope 2,700 to 3,600 times to burn 500 calories.
The number of calories you burn depends on your weight and the intensity of your skipping. A 200-pound (90.8kg) person jumping rope at 100 skips a minute will need to jump for 27 minutes (or 2,700 skips) to burn 500 calories. A 150-pound (68kg) person jumping at the same speed will need to jump for 36 minutes (or 3,600 skips) to burn 500 calories.
Sources and External Resources
- Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
- https://sites.google.com/site/compendiumofphysicalactivities/
- Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Sports & 2011 Compendium of Physical Activities Reference List Category 15 – Sports – Provides MET values for sporting activities, including rope jumping.
- Learn about “MET” and the compendium of physical activities from Arizona State University, University or South Carolina, and Wikipedia. There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health.
- Recommendations on physical activity for health from the Harvard School of Public Health and the WHO.
- Learn about the health benefits of jumping rope with “Skipping Rope Doesn’t Skip Workout” by Lenna Skarnulis and Brunilda Nazario, MD of WebMD, and “9 Benefits of Jumping Rope You Probably Don’t Know” by Michelle Kennedy Hogan of Lifehack.
- Improve your jump rope workout with “Jump Rope Training” by Ross Enamait of BodyBuilding.com, “15 Minute Jump-Rope Workout” by Sarah DiGiulio of RealSimple, and “What Muscles Does Jumping Rope Work?” by Meg Michelle of AZ Central.