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🪢 Jump Rope Calorie Calculator

Evaluate jump rope sessions by intensity, time, and body weight to hit your cardio targets.

Use kilograms. Convert pounds by dividing by 2.205.

Count total rotations in a minute to track cadence. 120–140 RPM is typical for steady pace.

Intensity Guide

  • Beginner: single jumps with short bouts
  • Steady: consistent tempo, minimal breaks
  • Intense: double-unders, high knees, speed rope

Technique Tips

  • Keep elbows close and wrists relaxed
  • Stay on the balls of your feet with soft knees
  • Use intervals to prevent fatigue and maintain form

Equipment

Speed ropes favor faster intensities. Weighted ropes increase resistance (add +0.5 MET).

How to Use This Calculator

1

Set Baseline

Measure your body weight in kilograms.

2

Log Workout Duration

Use minutes of active jumping (exclude long rests).

3

Choose Intensity

Select beginner, steady, or intense based on pace and footwork.

4

Add Cadence (Optional)

Track turns per minute to benchmark speed and coordination.

Formula

Calories = (MET × 3.5 × Weight(kg) ÷ 200) × Minutes

MET (Metabolic Equivalent of Task) values quantify jump-rope intensity relative to resting metabolism. Higher MET numbers indicate more vigorous skipping with greater calorie expenditure.

Variables

  • Weight: Body mass in kilograms
  • MET: Intensity factor (8.8–12.3)
  • Minutes: Active jump duration

Example

72 kg athlete, 15 min intense session (MET 12.3) → Calories ≈ (12.3 × 3.5 × 72 ÷ 200) × 15 = 465 kcal.

Understanding Jump Rope Training

Jump rope builds coordination, speed, and cardiovascular endurance. Combining single jumps, alternate feet, and double-unders keeps sessions engaging and effective.

Workout Ideas

  • Tabata style: 20 seconds on, 10 seconds off for 8 rounds
  • EMOM: 60 seconds of jumps each minute with advanced footwork
  • Endurance: 10-minute steady flow focusing on cadence consistency

Progress Tips

  • Track rotations per minute to monitor speed and efficiency.
  • Alternate weighted ropes to build power and shoulder endurance.
  • Mix in bodyweight strength exercises between jump intervals.

Frequently Asked Questions

How many calories does 10 minutes burn?

At a steady pace (MET 10.8), a 70 kg jumper burns roughly 125 calories in 10 minutes. Increase intensity for higher burn.

Do weighted ropes burn more calories?

Yes. Heavier ropes increase resistance, effectively raising the MET value. Add 0.5–1.0 to the MET when using weighted handles.

Can jump rope replace running?

Jump rope delivers comparable cardio benefits with lower joint impact and high calorie burn, making it an excellent substitute or complement to running.

How often should I jump rope?

Beginners can start with 3 sessions per week. Advance by increasing duration or adding interval complexity as coordination improves.

Why track turns per minute?

Cadence helps quantify skill progression and ensures intensity stays consistent between sessions.