Jump Rope Calorie Calculator: Calories Burned Skipping
Quick answer: Jumping rope burns about 100 to 150 calories in 10 minutes for a 160 lb (73 kg) person, from a slow pace to a fast 120–160 skips a minute. That’s about 14 calories a minute at a moderate pace, one of the highest of any common workout.
Try it yourself: A 140 lb (64 kg) woman who skips at a moderate pace for 15 minutes burns about 185 calories. 1,000 skips at that pace take about 9 minutes and burn about 115 calories. Enter your own weight and minutes or skips below.
Jump Rope Calorie Calculator
Estimate calories burned jumping rope by minutes or skips.
Estimates use MET values from the 2024 Adult Compendium of Physical Activities (calories = MET × body weight in kg × hours). Real calories vary with fitness, technique, body composition and conditions.
Calories Burned Jumping Rope for 10 Minutes
| Your weight | Slow, under 100 skips/min | Moderate, 100–120 skips/min | Fast, 120–160 skips/min |
|---|---|---|---|
| 120 lb (54 kg) | 75 | 107 | 112 |
| 140 lb (64 kg) | 88 | 125 | 130 |
| 160 lb (73 kg) | 100 | 143 | 149 |
| 180 lb (82 kg) | 113 | 161 | 167 |
| 200 lb (91 kg) | 125 | 178 | 186 |
| 220 lb (100 kg) | 138 | 196 | 205 |
Calories Burned Jumping Rope: 5, 10, 15 and 20 Minutes
At a moderate pace (100–120 skips a minute):
| Your weight | 5 min | 10 min | 15 min | 20 min |
|---|---|---|---|---|
| 120 lb (54 kg) | 54 | 107 | 161 | 214 |
| 140 lb (64 kg) | 62 | 125 | 187 | 250 |
| 160 lb (73 kg) | 71 | 143 | 214 | 285 |
| 180 lb (82 kg) | 80 | 161 | 241 | 321 |
| 200 lb (91 kg) | 89 | 178 | 268 | 357 |
| 220 lb (100 kg) | 98 | 196 | 294 | 393 |
Calories by Number of Skips
If you count skips instead of minutes, the calculator converts them to time using a typical rate: about 90 skips a minute (slow), 110 (moderate) or 140 (fast). At a moderate pace and 160 lb (73 kg):
| Skips | Time | Calories |
|---|---|---|
| 100 | 0.9 min | 13 |
| 500 | 4.5 min | 65 |
| 1,000 | 9.1 min | 130 |
| 2,000 | 18.2 min | 260 |
| 3,000 | 27.3 min | 389 |
How Many Jumps to Burn 100 Calories?
At a moderate pace, a 160 lb (73 kg) person burns about 14 calories a minute, so 100 calories takes about 7 minutes, or roughly 770 skips. A 130 lb (59 kg) person needs about 9 minutes (950 skips).
Is Jumping Rope Right for You?
Jump rope is one of the highest-calorie workouts per minute, but it's high impact. If you have knee, ankle or pelvic floor issues, or you're new to exercise, start with short sets (30 seconds on, 30 seconds off), jump low on a soft surface, and wear supportive shoes. Low-impact options like cycling or swimming burn fewer calories per minute but are kinder to joints.
How the Calculator Works
Every activity has a MET value (metabolic equivalent): how many times more energy it uses than sitting still. The calculator uses values from the 2024 Adult Compendium of Physical Activities, the standard research reference:
Calories burned = MET × body weight in kg × hours
| Activity | MET value | Calories per hour at 160 lb (73 kg) |
|---|---|---|
| Slow, under 100 skips/min | 8.3 | 602 |
| Moderate, 100–120 skips/min | 11.8 | 856 |
| Fast, 120–160 skips/min | 12.3 | 893 |
| General rope skipping | 11.0 | 798 |
These are estimates of total calories during exercise. Your real burn depends on fitness, technique, body composition, temperature and how hard you actually work. Fitness watches use similar formulas and can be just as far off.
Frequently Asked Questions
How many calories do 10 minutes of jumping rope burn?
About 100 to 150 calories for a 160 lb (73 kg) person, depending on pace.
How many calories do 5 minutes of jump rope burn?
About 70 calories at a moderate pace for 160 lb.
How many calories do I burn if I jump rope for 20 minutes?
About 285 calories at a moderate pace for 160 lb, and about 230 for 130 lb.
How many calories do 1,000 skips burn?
About 130 calories for a 160 lb person at a moderate pace (about 9 minutes).
How many jump ropes to lose 100 calories?
About 770 skips at a moderate pace for 160 lb, or around 7 minutes.
Is jumping rope a good calorie burner?
Per minute, moderate jump rope (11.8 METs) burns more than most steady cardio, such as brisk walking (4.3 METs) or moderate cycling (8.0 METs). Most people can't jump for long without breaks, though, so total calories depend on how long you keep going.
Related Tools
- Heart rate zone calculator: see how hard you're working.
- Walking calorie calculator: a low-impact alternative.
- Calorie deficit calculator: turn calories burned into a plan.
More exercise calorie calculators: Steps to calories calculator · Walking calorie calculator · Bike calorie calculator · Swimming calorie calculator · Hiking calorie calculator · Jump rope calorie calculator · StairMaster calorie calculator · Rowing calorie calculator
These are estimates for general information, not medical advice. If you have a heart, joint or other health condition, check with your doctor before starting a new workout.
Sources
- Herrmann SD, 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 — https://pubmed.ncbi.nlm.nih.gov/38242596/
- U.S. Department of Health and Human Services: Physical Activity Guidelines for Americans, 2nd edition — https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines