Skipping Rope: Calorie Calculator (Free and Fast)

Jumping rope is a full-body cardiovascular exercise that works the calves, quadriceps, core, shoulders, and forearms all at once. Used for decades by boxers and elite athletes, it is now one of the most effective tools in cross-training and HIIT.

In a nutshell

On average, jumping rope burns between 11 and 13.5 calories per minute, depending on intensity and body weight—the equivalent of a brisk jog or a burpee workout.
That amounts to 0.10 to 0.13 kcal per jump, or nearly 100 to 130 kcal for 1,000 jumps.
On average, jumping rope burns between 110 and 135 calories in 10 minutes, or about 330 to 405 calories during a 30-minute session.

Skip Rope Calorie Burner Calculator

The Protéalpes calculator uses the MET values from the²⁰²⁴¹ Compendium of Physical Activities and the^ACSM2 formula to accurately estimate your energy expenditure.

Sans JavaScript, l’exemple ci-dessous correspond au chargement (poids aléatoire 60–80 kg, 10 min, 11 MET). Activez JavaScript pour recalculer. #jrcal-restart-btn { display: none !important; }

Type / Intensity (MET)

Formula: kcal/min = MET × 3.5 × weight (kg) / 200.

Body weight (kg)

Session duration (min)

Duration — kcal = (MET × 3.5 × weight in kg / 200) × minutes × rest factor.

Minutes per X kcal — minutes = (kcal × 200) / (MET × 3.5 × weight) (adjusted for breaks if total time).

By jumps —minutes = jumps / (jumps/min), then MET model by duration.

MET — 11.0 (general rope skipping) and 9.0 (Digi-Jump at 120 jumps per minute) according to the Adult Compendium 2024.

Disclaimer: This is an estimate based on specific circumstances. The amount spent depends on the technique, pace, breaks, and skill level.

Estimated calories (session)

119 calories

Plausible range: 104–133 kcal

Assumption: MET model (jumping rope, 11.0 MET), including breaks (conservative estimate).

References: Adult Compendium of Physical Activities (2024) — 11.0 METs for general rope skipping; 9.0 METs for Digi-Jump at 120 jumps per minute.

Calories per serving chart

Duration	Calories (range)
5 min	52–66 kcal
10 min	104–133 kcal
15 min	157–199 kcal
20 min	209–266 kcal
25 min	261–332 kcal
30 min	313–398 kcal
35 min	365–465 kcal
40 min	417–531 kcal
45 min	470–598 kcal
50 min	522–664 kcal
55 min	574–730 kcal
60 min	626–797 kcal

Calories vs. Duration Chart

Calories	Duration (range)
50 kcal	4–5 min
100 kcal	8–10 min
150 calories	11–14 min
200 kcal	15–19 min
250 calories	19–24 min
300 calories	23–29 min
350 calories	26–34 min
400 calories	30–38 min
450 calories	34–43 min
500 kcal	38–48 min

Table: Jumps → Calories

Jumps	Calories (range)
250	25–31 kcal
500	49–63 kcal
750	74–94 kcal
1000	99–126 kcal
1250	124–157 kcal
1500	148–189 kcal
1750	173–220 kcal
2000	198–252 kcal
2250	222–283 kcal
2500	247–314 kcal
2750	272–346 kcal
3000	296–377 kcal
3250	321–409 kcal
3500	346–440 kcal
3750	371–472 kcal
4000	395–503 kcal
4250	420–535 kcal
4500	445–566 kcal
4750	469–597 kcal
5000	494–629 kcal

How many calories do you actually burn when jumping rope?

Calorie expenditure depends on three factors:

Body weight,
The duration of the effort,
Intensity (jumping rhythm and technique).

The standard formula in exercise physiology is as follows:

kcal/min = MET × 3.5 × weight (kg) ÷ 200

MET (metabolic equivalent) measures the energy expenditure of an activity relative to rest. For a 70-kg person jumping rope at a sustained intensity (11 MET), energy expenditure is approximately 13.5 kcal/min, or 135 kcal for 10 minutes of continuous exercise.

Note: Jumping rope is one of the most calorie-intensive activities per minute. By comparison, brisk walking burns about 5 kcal/min for the same person, which is nearly three times less. It is therefore an excellent component of a muscle-toning program.

Which MET value best describes your practice?

The 2024 Compendium of Physical Activities distinguishes several levels based on pace and the equipment used.

Type of practice	MET	kcal/min (70 kg)	Typical profile
Moderate pace (~100 jumps per minute)	9,0	≈ 11,0	Beginner, active recovery
General rope skipping, at a brisk pace	11,0	≈ 13,5	Regular exerciser, HIIT
High intensity (double unders, weighted rope)	12,3+	≈ 15,0+	Experienced athlete, boxing, CrossFit

These figures reflect physiological reality: a slow pace with long breaks does not result in the same energy expenditure as a structured, high-intensity session.

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How many calories are burned for X skips?

The calculator offers a second mode based on the number of jumps, converted to duration using cadence:

duration (min) = number of jumps ÷ jumps per minute

Here are the estimates for a 70-kg person at an average rate of 120 jumps per minute (11 METs):

Number of jumps	Duration	Calories burned
500 jumps	≈ 4 min	≈ 54 kcal
1,000 jumps	≈ 8 min	≈ 108 kcal
2,000 jumps	≈ 17 min	≈ 225 calories
5,000 jumps	≈ 42 min	≈ 563 kcal

For different body weights, a proportional factor must be applied: a 90-kg person will burn about 29% more calories than a 70-kg person, assuming the same pace and duration.

How many minutes of jumping rope does it take to burn 100, 300, or 500 calories?

The inverse formula allows you to calculate based on calorie intake:

minutes = (target calories × 200) ÷ (MET × 3.5 × weight)

Objective	60 kg	75 kg	90 kg
100 kcal	≈ 8.7 min	≈ 7.0 min	≈ 5.8 min
300 calories	≈ 26 min	≈ 21 min	≈ 17 min
500 kcal	≈ 43 min	≈ 35 min	≈ 29 min

Note: These durations assume continuous effort at 11 METs, which is difficult for most athletes to sustain. In practice, structuring the session into intervals (30 seconds of effort / 15 seconds of rest) allows you to approach these volumes while maintaining proper technique.

Does jumping rope burn more calories than other sports?

For a 70-kg user, here is the comparison at comparable intensity:

Exercise	MET	kcal/min	10 min
Jump rope (at a brisk pace)	11,0	13,5	135 calories
HIIT Burpees³	11,0	13,5	135 calories
Running (10 mph)	10,0	12,3	123 kcal
Swimming (moderate front crawl)	8,0	9,8	98 calories
Jumping jacks	7,5	9,2	92 calories

Skipping is thus on par with the most demanding multi-joint exercises. Its main benefit lies inthe EPOC (excess post-exercise oxygen consumption)effect: when performed as HIIT, it keeps the metabolism elevated for several hours after the workout, promoting long-term weight loss.

How does the calculator estimate your calories burned?

The tool applies the ACSM formula in three steps:

Enter your body weight in kilograms;
choose between session duration (minutes) or number of jumps (with cadence);
Select the intensity level (moderate, vigorous, high intensity).

Additional information: The calorie count shown is an estimate. It varies depending on technique (toe-tips or heavy jump), physical condition, individual heart rate, and the work-to-rest ratio.

The MET values in the Compendium are based on laboratory measurements of healthy adults and do not cover all variations (weighted rope, double unders).

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How can you maximize calorie burn during your workouts?

Here are a few tips for maximizing the effectiveness of rope training:

Structure the workout into HIIT intervals: 30 seconds of high-intensity effort, followed by 15 seconds of active recovery;
Aim for 120 to 140 beats per minute to maintain your heart rate in the active endurance zone;
vary your techniques: alternating left and right foot jumps, high knees, double unders;
use a weighted rope to increase the workload on the upper body and boost the effective MET;
Combine with other exercises (squats, burpees, sit-ups) in a cross-training circuit.

Three to four 10- to 20-minute sessions per week are enough to create a significant calorie deficit, provided you combine them with a healthy, balanced diet. To structure your training plan, check out our guide to basic endurance.

Jump rope workouts for weight loss

Here are two jump rope workouts that can serve as a foundation for sessions aimed at losing weight or improving your cardio.

Example 1 — HIIT Jump Rope Workout (15 minutes, beginner to intermediate)

Goal: Maximize calorie burn in a short amount of time using the EPOC effect.

Warm-up (3 min): Slow-paced double-leg jumps (~80 jumps/min)

Main set (10 min): 10 rounds of 30 sec of effort / 30 sec of active recovery (marching in place)
Rounds 1, 3, 5, 7, 9: classic jumping at a steady pace (~130 jumps/min)
Rounds 2, 4, 6, 8, 10: high knees or alternating left/right foot jumps

Cool-down (2 min): very slow jumping followed by calf and shoulder stretches

Calorie estimate for a 70 kg person: ≈ 135 to 160 kcal depending on effort during the exercise blocks.

Note: The 1:1 ratio (effort/rest) is suitable for beginners. As you progress, switching to 40 s / 20 s significantly increases energy expenditure and the afterburn effect.

Example 2 — Long mixed-level session (30 minutes, intermediate to advanced)

Objective: Combine endurance and intensity to burn a high number of calories without causing local muscle fatigue (calves, forearms).

Warm-up (5 min): Jumping jacks at moderate pace (~100 jumps/min)

Block 1 — Endurance (10 min): Continuous jumping at 110–120 jumps/min, without breaks

Block 2 — Intervals (10 min): 5 rounds of 1 min at 140 jumps/min / 1 min active recovery

Block 3 — high-intensity finisher (3 min): 6 rounds of 20 sec at maximum cadence or double unders / 10 sec rest (shortened Tabata format)

Cool-down (2 min): walking and stretching

Estimated calorie burn for a 70 kg person: ≈ 340 to 400 kcal.

Additional information: This workout strongly engages the core and upper body if you keep your elbows close to your chest and the rope taut. It is ideal as a complement to 2 to 3 weekly strength training sessions to preserve muscle mass during a weight loss phase.

Scientific references and sources

¹2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities by Stephen D. Herrmann et al. – 2024

²ACSM’s Guidelines for Exercise Testing and Prescription by American College of Sports Medicine – 2006

³Energy Expenditure Associated With Bodyweight Resistance Exercises of Various Movement Patterns Performed for Different Durations by Athanasios Poulios et al. – 2024

2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities — Herrmann et al., 2024
ACSM’s Guidelines for Exercise Testing and Prescription — American College of Sports Medicine, 2006
Energy Expenditure Associated With Bodyweight Resistance Exercises — Poulios et al., 2024