Calories Burned: Jump rope
Jump rope is a vigorous-intensity activity with a MET value of 11.8. A 155-lb (70 kg) person burns about 415 calories in 30 minutes and 830 in an hour. Adjust the weight and duration below for your exact number.
How to use this calculator
Jump rope is pre-selected. Set your body weight and how long you exercised, and the calorie estimate updates instantly. You can also switch to any of 40+ other activities using the category buttons.
Understanding your jump rope calorie burn
The estimate uses the MET formula: calories = MET × weight (kg) × hours. Jump rope's MET of 11.8 means it burns 11.8× more energy than sitting at rest. It's classified as vigorous intensity — actual burn varies with your effort, fitness level, and conditions.
Frequently asked questions
Calories burned: jump rope by weight and duration
Calorie burn scales directly with body weight — the same session costs a heavier person more energy because they are moving more mass. All figures use jump rope's MET value of 11.8.
| Duration | 125 lbs | 155 lbs | 185 lbs | 215 lbs |
|---|---|---|---|---|
| 15 min | 167 cal | 207 cal | 248 cal | 288 cal |
| 30 min | 335 cal | 415 cal | 495 cal | 575 cal |
| 45 min | 502 cal | 622 cal | 743 cal | 863 cal |
| 60 min | 669 cal | 830 cal | 990 cal | 1151 cal |
Common calorie targets
How long a 155-lb person needs to do jump rope to hit common burn targets:
- ·Burn 100 calories: about 7 minutes
- ·Burn 250 calories: about 18 minutes
- ·Burn 500 calories: about 36 minutes
How jump rope compares to other gym activities
Same duration, same 155-lb person — only the intensity (MET) changes:
| Activity | MET | 30 min at 155 lbs |
|---|---|---|
| Jump rope | 11.8 | 415 cal |
| Weight lifting | 3.5 | 123 cal |
| Circuit training | 8 | 281 cal |
| Elliptical trainer | 5 | 176 cal |
| Rowing machine | 7 | 246 cal |
| Stair climber | 9 | 316 cal |
Related calculators
Calories burned in other gym activities
Same calculator, different intensity — each page shows that activity's numbers by weight and duration.