Skipping rope calories burned run high: about 12 kcal a minute for a 60 kg person skipping at a moderate 100 to 120 turns, and 15 kcal a minute at 75 kg. Ten minutes of steady skipping burns as much as 25 to 30 minutes of brisk walking.
Few people can skip nonstop for long, so most sessions are intervals. The jump rope calorie calculator above lets you enter minutes of actual skipping or a skip count.
Quick numbers
Moderate skipping, 60 kg
about 12 kcal a minute1,000 skips at 110 a minute, 65 kg
about 122 kcal100 skips, 65 kg
about 12 kcalMET
8.8 slow, 11.8 moderate, 12.3 fastSpace needed
a rope's length all round
Skipping rope calories burned by pace
| Pace | MET | 10 min, 60 kg | 10 min, 75 kg | 30 min, 60 kg | 30 min, 75 kg |
|---|---|---|---|---|---|
| Slow, under 100 a min | 8.8 | 92 | 116 | 277 | 347 |
| Moderate, 100 to 120 a min | 11.8 | 124 | 155 | 372 | 465 |
| Fast, 120 to 160 a min | 12.3 | 129 | 161 | 387 | 484 |
Thirty minutes nonstop is a tall order. Count only the minutes the rope is turning.
Calories burned in 1000 skipping
At 110 turns a minute, 1,000 skips take about 9 minutes and burn roughly 103 kcal at 55 kg, 131 kcal at 70 kg and 160 kcal at 85 kg. 100 skips burn about a tenth of that. Many beginners split 1,000 into ten sets of 100 with short rests.
How the jump rope calorie calculator works
kcal = MET × 3.5 × kg ÷ 200 × minutes
minutes = skips ÷ skips per minute
Time 30 seconds of skipping and double the count to find your pace. Under 100 a minute is slow, 100 to 120 moderate, over 120 fast.
Why skipping burns so much
Each jump lifts the whole body, the calves and thighs absorb the landing, and the shoulders turn the rope. Heart rate rises fast. Because it is so demanding, skipping is excellent in short intervals: 30 to 60 seconds on, 30 seconds off, for 10 to 15 minutes.
Starting safely
- Use a rope that reaches your armpits when you stand on its middle; a rope that is too long trips you, and one too short makes you hunch.
- Jump on a wooden floor, a mat or smooth ground, not concrete if you can avoid it.
- Keep jumps low, just enough to clear the rope.
- Wear supportive shoes.
- Start with 5 minutes of intervals and add a minute a week.
Skipping is high impact. Ask your doctor first if you have knee, ankle or back problems, are pregnant, have pelvic floor weakness, or have heart disease.
Skipping vs other cardio
Minute for minute, skipping beats running at a jog and moderate cycling. The trade off is impact and skill. See the running and cycling pages, or line up every option on the calorie burn calculator. For a lower-impact jumping move, try jumping jacks.
Frequently asked questions
How many calories does skipping rope burn?
About 12 to 15 kcal a minute for a 60 to 75 kg person skipping at a moderate pace.
How many calories are burned in 1,000 skips?
About 103 to 160 kcal, depending on weight.
What do 10 minutes of skipping burn?
About 124 kcal at 60 kg and 155 kcal at 75 kg.
Is skipping better than running?
Minute for minute it wins, but it is harder on the joints and tough to keep up for long. Many people mix both across the week.
How many skips to burn 100 calories?
About 820 skips for a 65 kg person.
Is jump rope good for weight loss?
Yes, alongside sensible eating. Its short, intense sessions fit busy days.
Sources
- Compendium of Physical Activities