How Many Calories Can You Burn Jumping Rope?

Do you remember jumping rope when you were a kid? Everything was fun back then, but jumping rope is a fun, vigorous and challenging exercise that can burn significant calories in a short time.

How to calculate jump rope calories burned

The number of calories you will burn jumping rope depends mainly on three factors.

Your weight

The heavier you are, the more calories you will burn jumping rope.

For example, a 120 lb. a person can burn 160 calories in 20 minutes of slow rope jumping (less than 100 jumps per minute), while a 160 lb. one person can burn 213 calories.*

your speed

No surprise, jumping rope faster burns more calories in less time.

If these 160 lbs. the above-mentioned individual picked up the pace a bit – knocking between 100 and 120 jumps per minute at a steady pace – they would burn 286 calories in the same 20 minute period.

Routine complexity

It’s harder to quantify, but adding more complex moves to your jump rope routine can increase calories burned.

Toe slaps, kicks, alternate single-leg hops, and other variations can take routine jumping rope to new levels of intensity.

But while jumping rope may seem elementary, moves beyond the basics aren’t for beginners.

Jump Rope Calories Burned*

Slow pace (less than 100 jumps per minute) for 20 min.

Average pace (100 to 120 jumps per minute) for 20 min.

Fast pace (120 to 160 jumps per minute) for 20 min.

* Calorie values ​​tabulated by running data from the Collection of physical activities by Cornell University MET to Calorie Calculator.