Calories burned during Jump rope — calculator and tables
Jump rope is estimated at about 12.3 METs. A 70 kg person may burn roughly 452 calories in 30 minutes or 904 calories in 60 minutes.
Jump rope calorie calculator
Enter your body weight and duration to estimate calories burned for your own session.
Formula: calories per minute ≈ MET × 3.5 × body weight in kg ÷ 200.
Estimated burn
| Session | — |
| Calories / minute | — |
Calories by body weight
| Body weight | 30 minutes | 60 minutes | 90 minutes |
|---|---|---|---|
| 55 kg / 121 lb | 355 kcal | 710 kcal | 1065 kcal |
| 70 kg / 154 lb | 452 kcal | 904 kcal | 1356 kcal |
| 85 kg / 187 lb | 549 kcal | 1098 kcal | 1647 kcal |
| 100 kg / 220 lb | 646 kcal | 1292 kcal | 1937 kcal |
Calories by duration for a 70 kg person
| Duration | Estimated calories |
|---|---|
| 10 minutes | 151 kcal |
| 15 minutes | 226 kcal |
| 30 minutes | 452 kcal |
| 45 minutes | 678 kcal |
| 60 minutes | 904 kcal |
| 90 minutes | 1356 kcal |
What changes the calorie burn?
Body weight, pace, technique, slope, resistance, rest time and fitness level can all change the real energy cost. MET values are averages, so the number is best used for planning rather than precision.
How to use Jump rope in a weight-management plan
- Choose a frequency you can repeat consistently.
- Increase time, pace or resistance gradually.
- Do not automatically eat back every exercise calorie if fat loss is the goal.
- Use weekly trends in body weight, waist and fitness, not one workout number.
- Balance activity with sleep, recovery and enough protein.
Frequently asked questions
How many calories does jump rope burn in 30 minutes?
For a 70 kg adult, jump rope at about 12.3 METs burns roughly 452 calories in 30 minutes. Heavier bodies usually burn more and lighter bodies usually burn less.
How many calories does jump rope burn in 60 minutes?
For a 70 kg adult, jump rope burns roughly 904 calories in 60 minutes using the MET estimate.
Is jump rope good for weight loss?
Jump rope can support weight loss when it helps create a sustainable calorie deficit. Food intake, consistency, recovery and total weekly activity matter more than one session estimate.
Why are calorie-burn estimates different across watches and calculators?
Different tools use different assumptions for METs, heart rate, body size, efficiency and intensity. Treat every result as an estimate, not a precise measurement.
Related exercise tools
Method and sources
Estimates use standard MET-based calculations and the EKCal methodology. See Sources & Methodology. This page was last reviewed 2026-07-09.