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Free jump rope calorie calculator: estimate calories burned jumping rope from body weight, active skip time, and MET bands for casual, moderate, fast, double unders, and weighted rope—with worked numbers for 10, 20, and 30 minute sessions.
Last updated: May 25, 2026
Rope inside a circuit? HIIT calorie calculator
Range 32–200 kg.
5–600 minutes of rope turning—exclude long breaks unless they are part of your logged block.
Continuous turns at a sustainable aerobic pace
Estimate
233 kcal
MET 10 · ~12 kcal/min · 20 min · 70 kg
Same MET × kg × hours convention as our calories burned calculator. Outdoor heat, mat vs concrete, and rope length change feel and economy.
233 kcal
~12 kcal/min
Moderate / steady skipping
~100–120 turns/min steady
Default — 70 kg · 20 min · moderate
233 kcal · 10 MET · ~12 kcal/min
10 min · fast
138 kcal · 11.8 MET · ~14 kcal/min
30 min · casual
280 kcal · 8 MET · ~9 kcal/min
15 min · double unders
210 kcal · 12 MET · ~14 kcal/min
80 kg · 20 min · moderate
267 kcal · 10 MET · ~13 kcal/min
154 lb · 20 min · moderate (US)
233 kcal · 10 MET · ~12 kcal/min
| Minutes | kcal | kcal/min |
|---|---|---|
| 10 | 117 | ~12 |
| 15 | 175 | ~12 |
| 20 | 233 | ~12 |
| 30 | 350 | ~12 |
| 45 | 525 | ~12 |
| Band | MET | 20 min kcal | kcal/min |
|---|---|---|---|
| Casual / practice pace | 8 | 187 | ~9 |
| Moderate / steady skipping | 10 | 233 | ~12 |
| Fast rope speed | 11.8 | 275 | ~14 |
| Very fast / sprint pace | 12.5 | 292 | ~15 |
| Double unders (mixed session) | 12 | 280 | ~14 |
| Weighted or heavy rope | 10.5 | 245 | ~12 |
Learning rhythm, frequent stops, or light warm-up skipping
~60–80 turns/min with breaks
Continuous turns at a sustainable aerobic pace
~100–120 turns/min steady
Quick wrist turns, minimal trips—typical “hard” conditioning set
~130–150+ turns/min
Near-max RPM or short all-out bursts with brief recovery
Sprint intervals or competition pace
Average for workouts heavy on doubles—includes rest and singles
Doubles dominate work periods
Thicker/heavier rope: lower RPM but more upper-body and shoulder load
Often slower RPM, higher force per turn
Calories (kcal) ≈ MET × weight (kg) × time (hours)
Because skipping is dense, 15–20 active minutes can approach the kcal of a longer easy jog—if you can sustain rhythm without long stops.
Steady moderate skipping (~10 MET) often exceeds brisk walking (~3.5 MET) and can match moderate running (~9–10 MET) per minute at the same body weight.
Suggested hashtags: #JumpRope #Skipping #Calories #Cardio #Calculator