How Many Calories Can You Burn Jumping Rope?

How Many Calories Can You Burn Jumping Rope?

Remember jumping rope as a kid? Back then it was all in fun, but jumping (or skipping) rope is a fun, vigorous, and challenging exercise that can burn serious calories in little time.

 

How to Calculate Calories Burned Jumping Rope

How many calories you’ll burn jumping rope depends mainly on three factors.

Your weight

The heavier you are, the more calories you’ll burn jumping rope. For example, a 120-lb. person can burn 160 calories in 20 minutes of slow rope skipping (fewer than 100 skips per minute), while a 160-lb. person can burn 213 calories.*

Your speed

No surprise, skipping rope faster burns more calories in less time. If that 160-lb. individual mentioned above picked up the pace just a little — hitting between 100–120 skips per minute at a steady rhythm — they’d burn 286 calories in that same 20-minute span.

Complexity of routine

It’s harder to quantify, but adding more complex movements to your jump-rope routine can boost the calories burned. Toe taps, kicks, alternating single-leg jumps, and other variations can take routine rope jumping to new levels of intensity.

But while jumping rope may seem elementary, beyond-basic moves aren’t for beginners. Before you get started, check out our primer on how to jump rope safely and effectively.

 

jump- rope burning calories

Calories Burned Jumping Rope*

Slow pace (fewer than 100 skips per minute) for 20 mins.

Weight 100 lbs. 125 lbs. 150 lbs. 175 lbs. 200 lbs. 225 lbs. 250 lbs.
   Cals. 133 168 200 233 267 300 333

Medium pace (100–120 skips per minute) for 20 mins.

Weight 100 lbs. 125 lbs. 150 lbs. 175 lbs. 200 lbs. 225 lbs. 250 lbs.
Cals. 179 224 268 313 358 402 447

Fast pace (120–160 skips per minute) for 20 mins.

Weight 100 lbs. 125 lbs. 150 lbs. 175 lbs. 200 lbs. 225 lbs. 250 lbs.
Cals. 133 168 200 233 267 300 333
Weight 100 lbs. 125 lbs. 150 lbs. 175 lbs. 200 lbs. 225 lbs. 250 lbs.
Cals. 179 224 268 313 358 402 447
Weight 100 lbs. 125 lbs. 150 lbs. 175 lbs. 200 lbs. 225 lbs. 250 lbs.
  Cals. 186 233 280 326 373 419 466

*Calorie values tabulated by running data from the Compendium of Physical Activities through Cornell University’s METs to Calories Calculator.

About

Meagan has written hundreds of articles for publications including NBCNews.com, Parents, Good Housekeeping, NYTimes.com, and many others. She's the co-host of The Mom Hour podcast and Founder & CEO of Life, Listened Media, a boutique podcast production and creative services agency.