Jump Rope Calorie Calculator

Jump rope burns approximately 10-16 calories per minute depending on your weight and intensity. A 150-pound person jumping at moderate intensity (100-120 skips/min) burns about 200-280 calories in 20 minutes. Fast jumping (120-160 skips/min) can burn 300-400 calories in the same time. This makes jump rope one of the most efficient cardio exercises, burning more calories per minute than running, cycling, or swimming.

MET (Metabolic Equivalent of Task) values for jump rope range from 8.8 to 12.3. Slow jumping (< 100 skips/min) has a MET of 8.8, moderate pace (100-120 skips/min) is 11.8, and fast jumping (120-160 skips/min) has a MET of 12.3. These values are used in the formula: Calories = MET * weight(kg) * duration(hours). For comparison, running at 6 mph has a MET of about 10, making fast jump rope even more intense.

To lose 1 pound of fat, you need to burn approximately 3,500 calories through a combination of exercise and diet. Jumping rope for 20-30 minutes, 4-5 times per week, can burn 800-1,500 calories weekly, leading to safe weight loss of 0.5-1 pound per week when combined with a healthy diet. Start with 5-10 minute sessions and gradually increase duration as your fitness improves. Consistency is more important than intensity when starting out.

Jump rope typically burns more calories per minute than running. A 150-pound person burns about 12-16 calories per minute jumping rope at moderate to fast pace, compared to 10-12 calories per minute running at 6 mph. Jump rope also offers additional benefits: it's lower impact than running when done properly, requires less space, improves coordination and agility, and strengthens more muscle groups. However, running may be more sustainable for longer durations, so the best choice depends on your fitness goals and preferences.