How many calories does jumping rope burn per minute?

Jumping rope burns 10-16 calories per minute—one of the highest rates of any exercise. A 155 lb person burns about 12 calories/minute at moderate pace. That's 360 calories in just 30 minutes, or 720 calories per hour.

Is jumping rope better than running?

Jumping rope burns more calories per minute (12-15 vs 10-12 for running). Ten minutes of jumping equals 30 minutes of jogging. However, running is easier to sustain for long durations. Both are excellent; choose based on preference and joint health.

How long should I jump rope to burn 500 calories?

A 155 lb person burns 500 calories in about 40-45 minutes of moderate jump rope. This can be broken into intervals—jump for 1-2 minutes, rest 30 seconds—making it more sustainable than continuous jumping.

Is jumping rope bad for your knees?

Done correctly, jumping rope is low-impact—less jarring than running. Land softly on balls of feet with slight knee bend. Avoid concrete surfaces; use rubber mats or gym floors. Start with short sessions to build strength.

How many jumps per day to lose weight?

For weight loss, aim for 1000-2000 jumps per day (10-20 minutes) combined with a calorie deficit. This burns 150-300 calories daily. Start with 500 jumps and increase gradually to prevent injury and build endurance.

All Exercises

cardio

Calories Burned Jumping Rope

Jumping rope is one of the most efficient calorie-burning exercises—10 minutes of jumping equals 30 minutes of jogging. It improves coordination, cardiovascular fitness, and burns 700-1000+ calories per hour. The portability and low cost make it accessible anywhere.

~432 calories

per 30 min at 155 lbs

Calorie Calculator

Your Weight (lbs)

Duration (minutes)

Intensity

You will burn approximately

432 calories

Jumping Rope for 30 minutes at 155 lbs

Calories Burned by Body Weight

Calories burned per 30 minutes of jumping rope at moderate intensity (MET 12.3)

Body Weight	Calories Burned
120 lbs (54 kg)	335 cal
140 lbs (64 kg)	391 cal
155 lbs (70 kg)Reference	432 cal
170 lbs (77 kg)	474 cal
185 lbs (84 kg)	516 cal
200 lbs (91 kg)	558 cal
220 lbs (100 kg)	614 cal

Calories Burned by Duration

Calories burned at 155 lbs body weight, moderate intensity

Duration	Calories Burned
15 minutes	216 cal
30 minutesReference	432 cal
45 minutes	649 cal
60 minutes	865 cal
90 minutes	1297 cal

Calories by Intensity

Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.

Slow pace (< 100 jumps/min)

MET: 8.8

309 cal

per 30 min

Moderate (100-120 jumps/min)

MET: 11

387 cal

per 30 min

Fast (120-160 jumps/min)

MET: 12.3

432 cal

per 30 min

Very fast (> 160 jumps/min)

MET: 14

492 cal

per 30 min

Double unders

MET: 14.5

510 cal

per 30 min

Food Equivalent

30 minutes of jumping rope burns enough calories to offset:

French fries

medium

365 cal

Cheeseburger

1 burger

350 cal

Avocado

1 whole

320 cal

Slice of pizza

1 slice

285 cal

Based on 432 calories burned (30 min at 155 lbs)

Tips for Jumping Rope

Use a rope sized correctly—handles should reach armpits when standing on the rope
Jump only 1-2 inches off the ground
Keep elbows close to body, rotate from wrists
Start with 30-second intervals and build up