Activity calories · 2024 Compendium METs

Calories burned jumping rope

Quick answer

A 70 kg (154 lb) person burns about 413 kcal in 30 minutes of jumping rope (Moderate, 100 to 120 skips a minute), and about 826 kcal in an hour. That is 11.8 METs.

30 minutes: 413kcal; 70 kg (154 lb)
1 hour: 826kcal; 70 kg (154 lb)
1 hour: 708kcal; 60 kg (132 lb)
1 hour: 944kcal; 80 kg (176 lb)

Skipping with a rope is among the highest-rated everyday exercises in the Compendium, and the rating climbs with the number of skips per minute. Double-unders and a fast pace sit at the top of the range, a slow rhythm bounce at the bottom.

Calculate calories burned jumping rope

Starts at 70 kg (154 lb) for 30 minutes of jumping rope at 11.8 METs; enter your own weight and time.

Calories burned jumping rope by weight and time

Kilocalories for jumping rope at 11.8 METs (Moderate, 100 to 120 skips a minute), by body weight and minutes. Read across from your weight; the pace table below shows the other rows.

Calories burned jumping rope at 11.8 METs, by body weight and duration
Body weight	15 min	30 min	45 min	1 hour	1.5 hours	2 hours
50 kg (110 lb)	148	295	443	590	885	1,180
60 kg (132 lb)	177	354	531	708	1,062	1,416
70 kg (154 lb)	207	413	620	826	1,239	1,652
80 kg (176 lb)	236	472	708	944	1,416	1,888
90 kg (198 lb)	266	531	797	1,062	1,593	2,124
100 kg (220 lb)	295	590	885	1,180	1,770	2,360
110 kg (243 lb)	325	649	974	1,298	1,947	2,596

Jumping rope: calories by pace or effort

The Compendium rates jumping rope on 4 lines, from 8.3 METs (Slow, under 100 skips a minute) up to 12.3 METs (Fast, 120 to 160 skips a minute). Each row below is one of those codes with the calories it works out to.

Calories burned jumping rope by pace or effort
Pace or effort	Compendium code	METs	30 min, 60 kg (132 lb)	30 min, 70 kg (154 lb)	30 min, 80 kg (176 lb)	1 hour, 70 kg (154 lb)
Slow, under 100 skips a minute	15552	8.3	249	291	332	581
Double unders or more	15554	10	300	350	400	700
Moderate, 100 to 120 skips a minute	15551	11.8	354	413	472	826
Fast, 120 to 160 skips a minute	15550	12.3	369	431	492	861

The Compendium’s own wording for each code: 15552, “Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce”; 15554, “Rope jumping, double under or more”; 15551, “Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce”; 15550, “Rope jumping, fast pace, 120-160 skips/min”.

What changes the number for jumping rope

Pace is the biggest lever. The hardest listed way of jumping rope (Fast, 120 to 160 skips a minute) is rated at 12.3 METs, 1.5 times the 8.3 METs of the gentlest (Slow, under 100 skips a minute). For a 70 kg (154 lb) person that is 861 kcal an hour against 581 kcal.

Body weight is the second: the same 11.8 METs of jumping rope for 30 minutes comes to 295 kcal at 50 kg (110 lb) and 649 kcal at 110 kg (243 lb). To reach 100 kcal at 70 kg (154 lb) takes about 7 minutes at the starting pace.

Laid out in half-hour terms for 70 kg (154 lb): slow, under 100 skips a minute is 291 kcal; double unders or more is 350 kcal; moderate, 100 to 120 skips a minute is 413 kcal; fast, 120 to 160 skips a minute is 431 kcal.

How the calories are worked out

The formula is calories = MET × body weight in kg × hours. A MET compares an activity with sitting quietly, which is 1 MET and is taken as roughly 1 kcal per kilogram per hour. That equivalence is an approximation, which is why every figure is rounded and called about.

For jumping rope at 11.8 METs, a 70 kg (154 lb) person for 30 minutes: 11.8 × 70 × 0.5 = 413 kcal. This is a gross figure: it includes the energy your body would spend at rest in the same time.

The MET values are those of the 2024 Adult Compendium of Physical Activities (Herrmann SD, Willis EA, Ainsworth BE, et al., J Sport Health Sci 2024), read from its activity list on 2026-10-23 and copied with their codes. They are averages for adults; see how we calculate.

Frequently asked questions

How many calories does a 70 kg person burn jumping rope in 30 minutes?

About 413 kcal at 11.8 METs (Moderate, 100 to 120 skips a minute). The whole range for jumping rope on this page runs from 291 kcal (Slow, under 100 skips a minute) to 431 kcal (Fast, 120 to 160 skips a minute) in the same half hour.

How many calories does jumping rope burn in an hour?

At 11.8 METs, about 708 kcal for a 60 kg (132 lb) person, 826 kcal at 70 kg (154 lb) and 944 kcal at 80 kg (176 lb). Heavier people burn more because they move more mass.

How long does jumping rope take to burn 100 calories?

For a 70 kg (154 lb) person, about 7 minutes at 11.8 METs (Moderate, 100 to 120 skips a minute). At the gentlest listed pace (Slow, under 100 skips a minute, 8.3 METs) it takes 10 minutes, and at the hardest (Fast, 120 to 160 skips a minute, 12.3 METs) about 7.

Does the number for jumping rope include the calories I would burn anyway?

Yes. Of the 11.8 METs, 1 is the resting cost, about 8% of the total here, so the activity itself adds about 378 of the 413 kcal in 30 minutes at 70 kg (154 lb).

Why would my watch show a different number for jumping rope?

A watch uses its own model, often with heart rate, age and sex, while this page uses the Compendium’s average. For jumping rope that average already spans 4 entries from 8.3 to 12.3 METs, a 1.5-fold range, so a gap between the two is normal.

Which line in the table should I choose for jumping rope?

Pick the row that best describes how you did it: this page starts from “Moderate, 100 to 120 skips a minute”, about 88% of the way up the 8.3 to 12.3 MET range. The rows are separate Compendium entries (15552, 15554, 15551, 15550).

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These are estimates for healthy adults from average MET values. How much you actually burn varies with your fitness, body composition, technique, terrain and conditions, so use the figures as a guide, not a measurement. This is not medical advice.