At about 11 METs, rope skipping is in the same range as running at 7 mph. The catch is that few people can keep it going for long, so most sessions are short intervals with rests.
Count jumping time, not session time
The MET value assumes continuous jumping. If you do 30 seconds on and 30 seconds off for 20 minutes, enter 10 minutes. Rest periods still burn a little more than sitting, but far less than jumping.
Starting out
- Start with 1 to 2 minute rounds and build up.
- Jump low, just high enough to clear the rope, and land softly on the balls of your feet.
- Use a firm, slightly giving surface such as a gym floor or mat rather than concrete.
Total vs net calories
Your body burns calories all day just to keep running, roughly 1 MET. The total figure includes those calories. The net figure subtracts them, leaving only the extra energy the activity cost. Net is the more honest number if you are thinking about how much a workout adds to a calorie deficit.
Don't count the same calories twice
If you set a calorie target with our TDEE calculator and chose an activity level that includes your usual workouts, those workouts are already in your target. Adding exercise calories on top would count them twice. Use these numbers for workouts beyond your normal routine, or to compare activities.
How accurate is this?
MET values are averages measured in groups of adults aged 19 to 59. Your real burn can differ by 10 to 20% or more because of fitness, technique, body composition and how hard you actually worked. Adults over 60 often burn somewhat less than these estimates; a separate Compendium for older adults exists for that reason. Treat the result as a solid estimate rather than an exact count. Fitness trackers are no more precise; see how accurate fitness trackers are for calories.
Questions people ask
How many calories does 10 minutes of jumping rope burn?
For a 155 lb person jumping continuously, about 135 calories in total.
How many calories does jumping rope burn per minute?
About 11 to 18 calories a minute at a general skipping pace, depending on body weight: roughly 11 for a 130 lb person, 13.5 for 155 lb, 16 for 180 lb and 18 for 205 lb. At a steady 120 jumps a minute it is a little lower, about 9 to 15.
Is jumping rope better than running?
Per minute of continuous effort they are similar. Jumping rope needs less space and time, while running is easier to keep going for longer, so it usually burns more per session.
Can jumping rope help with belly fat?
No exercise burns fat from one specific area. Jumping rope can contribute to overall fat loss along with a calorie deficit, and the body decides where that fat comes from.
How many calories do 1,000 jumps burn?
At a steady 120 jumps a minute, 1,000 jumps take a little over 8 minutes and burn about 92 calories for a 155 lb person, or about 122 for a 205 lb person.
How many calories does jumping rope burn per hour?
Rope skipping is rated about 11 METs, so an hour of continuous jumping would burn about 812 calories for a 155 lb person. Few people can jump nonstop for that long; most sessions are short rounds with rests, so count only your jumping time.
Sources
- Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science. 2024;13(1):6–12. pacompendium.com