Jump Rope Calories Per Minute by Weight and Speed
Jump rope burns 8 to 20 calories per minute depending on body weight and jump speed. This guide covers MET-based per-minute calorie tables at slow, moderate, and fast pace, with a running comparison and interval planning data.
Jump rope burns between 8 and 20 calories per minute for most adults. Body weight and jump speed determine where any session lands in that range. A 154 lb (70 kg) person jumping at moderate pace burns approximately 11.4 calories per minute. The same person at fast pace burns approximately 13.8 calories per minute.
Use the jump rope calorie calculator to calculate total output for any session length based on your weight and jump pace. Per-minute figures are the most practical reference for interval-based training. Most structured jump rope workouts use timed rounds, including 30 seconds, 1 minute, 3 minutes.
Knowing the per-minute calorie rate lets you calculate total output for any combination of rounds and rest periods without looking up separate session-length tables. This article covers MET-based per-minute rates at all jump speeds, per-weight tables, fast vs slow jump rate comparison, and how jump rope per-minute output compares to running.
How Many Calories Does Jump Rope Burn Per Minute?
The MET formula converts to a per-minute rate as:
Calories per minute = MET × body weight (kg) ÷ 60
The 2024 Adult Compendium of Physical Activities assigns MET 8.8 to slow jump rope and MET 11.8 to fast jump rope. For a 154 lb (70 kg) person at MET 9.8: 9.8 × 70 ÷ 60 = 11.43 calories per minute.
For the full hub covering all durations and jump counts in this cluster, see the calories burned jumping rope guide. For the full cross-activity comparison placing jump rope against running, cycling, and HIIT per minute, see the calories burned guide.
Jump Rope MET Values and Per-Minute Calorie Rates (154 lb / 70 kg)
Jump Speed | MET | Jumps per Min | Calories per Min (70 kg) |
|---|---|---|---|
Slow | 8.8 | 60 to 80 jpm | 10.3 kcal/min |
Moderate | 9.8 | 80 to 100 jpm | 11.4 kcal/min |
Fast | 11.8 | 100 to 120 jpm | 13.8 kcal/min |
Very fast / double-under | 12.3 | 120+ jpm | 14.4 kcal/min |
Source: 2024 Adult Compendium of Physical Activities (Ainsworth et al.)
Moving from slow to fast pace raises per-minute output by 34% for a 154 lb person. The jump from moderate to very fast is a further 26% increase. Every increment in jump speed above 80 jpm produces a meaningful per-minute calorie gain.
Jump Rope Calories Per Minute by Body Weight
Body weight scales per-minute output linearly. The per-minute rate multiplies the same way the full-session rate does — heavier body weight produces proportionally more calories per minute at any jump speed.
Calories Per Minute Jump Rope by Body Weight and Speed
Body Weight | Slow (MET 8.8) | Moderate (MET 9.8) | Fast (MET 11.8) | Very Fast (MET 12.3) |
|---|---|---|---|---|
120 lb (54 kg) | 7.9 kcal/min | 8.8 kcal/min | 10.6 kcal/min | 11.1 kcal/min |
130 lb (59 kg) | 8.7 kcal/min | 9.6 kcal/min | 11.6 kcal/min | 12.1 kcal/min |
140 lb (64 kg) | 9.4 kcal/min | 10.5 kcal/min | 12.6 kcal/min | 13.1 kcal/min |
150 lb (68 kg) | 9.9 kcal/min | 11.1 kcal/min | 13.4 kcal/min | 13.9 kcal/min |
154 lb (70 kg) | 10.3 kcal/min | 11.4 kcal/min | 13.8 kcal/min | 14.4 kcal/min |
165 lb (75 kg) | 11.0 kcal/min | 12.3 kcal/min | 14.8 kcal/min | 15.4 kcal/min |
185 lb (84 kg) | 12.3 kcal/min | 13.7 kcal/min | 16.5 kcal/min | 17.2 kcal/min |
200 lb (91 kg) | 13.4 kcal/min | 14.9 kcal/min | 17.9 kcal/min | 18.7 kcal/min |
220 lb (100 kg) | 14.7 kcal/min | 16.3 kcal/min | 19.7 kcal/min | 20.5 kcal/min |
Source: 2024 Adult Compendium MET values. Formula: MET × kg ÷ 60.
A 220 lb person jumping very fast burns 20.5 calories per minute. A 120 lb person at slow pace burns 7.9 calories per minute. The full range across the table is 7.9 to 20.5 calories per minute, a 159% spread driven by weight and speed combined.
Fast vs. Slow Jump Rope Calories Per Minute
The calorie difference between fast and slow jump rope is larger per minute than most exercisers realise. At the same body weight, moving from slow to fast pace raises per-minute output by 34%. Over a 20-minute session, that difference becomes substantial.
Fast vs Slow Per-Minute Calorie Gap by Body Weight
Body Weight | Slow (MET 8.8) | Fast (MET 11.8) | Difference | % Gain |
|---|---|---|---|---|
130 lb (59 kg) | 8.7 kcal/min | 11.6 kcal/min | +2.9 kcal/min | +33% |
154 lb (70 kg) | 10.3 kcal/min | 13.8 kcal/min | +3.5 kcal/min | +34% |
185 lb (84 kg) | 12.3 kcal/min | 16.5 kcal/min | +4.2 kcal/min | +34% |
220 lb (100 kg) | 14.7 kcal/min | 19.7 kcal/min | +5.0 kcal/min | +34% |
The 34% per-minute calorie gain from slow to fast pace is consistent across all body weights. This means the proportional benefit of jumping faster is the same whether a person weighs 130 lb or 220 lb.
Over a 20-minute session, a 154 lb person gains 70 additional calories by jumping fast instead of slow. Over five weekly sessions, that pace difference adds 350 extra calories to the weekly deficit without changing session length.
100 Jumps Per Minute Calorie Rate
One hundred jumps per minute is a widely cited training target for intermediate rope jumpers. At MET 9.8, it represents the upper edge of the moderate-pace classification in the 2024 Compendium.
Calories Burned at 100 Jumps Per Minute by Body Weight
Body Weight | Calories per Minute | Calories per 5 Min | Calories per 10 Min |
|---|---|---|---|
120 lb (54 kg) | 8.8 kcal/min | 44 kcal | 88 kcal |
130 lb (59 kg) | 9.6 kcal/min | 48 kcal | 96 kcal |
154 lb (70 kg) | 11.4 kcal/min | 57 kcal | 114 kcal |
185 lb (84 kg) | 13.7 kcal/min | 69 kcal | 137 kcal |
200 lb (91 kg) | 14.9 kcal/min | 75 kcal | 149 kcal |
220 lb (100 kg) | 16.3 kcal/min | 82 kcal | 163 kcal |
At 100 jumps per minute, a 154 lb person completes 1,000 jumps in 10 minutes and burns approximately 114 calories. The same person completing 3,000 jumps at this pace over 30 minutes burns approximately 343 calories. For per-count estimates across different body weights, see the calories burned jump rope 1,000 jumps guide.
Using Per-Minute Rate for Interval Planning
Per-minute calorie data is most useful for planning interval rounds. A structured jump rope workout with defined round lengths and rest periods can be precisely planned using per-minute rates.
Example Interval Plans Using Per-Minute Calorie Rate (154 lb / 70 kg, Moderate Pace)
Round Structure | Active Rounds | Active Minutes | Estimated Calories |
|---|---|---|---|
1 min on / 1 min off × 10 rounds | 10 | 10 min | 114 kcal |
2 min on / 1 min off × 8 rounds | 8 | 16 min | 183 kcal |
3 min on / 1 min off × 6 rounds | 6 | 18 min | 206 kcal |
5 min on / 2 min off × 4 rounds | 4 | 20 min | 229 kcal |
Tabata: 20 sec on / 10 sec off × 8 | 8 | 2.67 min | 31 kcal per round |
Multiplying active minutes by the per-minute rate gives exact calorie estimates for any interval structure. This removes the guesswork from mixed-format sessions where some rounds are harder and others easier.
Research from the American Council on Exercise found that interval training with active-to-rest ratios of 2:1 or better produces EPOC (excess post-exercise oxygen consumption) effects lasting 30 to 90 minutes post-workout. This adds 10 to 15% extra calorie burn above the session estimate for high-intensity interval rounds.
Jump Rope Calories Per Minute vs Running Per Minute
Jump rope and running are the most-compared cardio activities. Per-minute calorie output at equivalent intensities is nearly identical for both.
Per-Minute Calorie Comparison: Jump Rope vs Running (154 lb / 70 kg)
Activity | MET | Calories per Minute |
|---|---|---|
Slow jump rope | 8.8 | 10.3 kcal/min |
Running 5 mph | 8.3 | 9.7 kcal/min |
Moderate jump rope | 9.8 | 11.4 kcal/min |
Running 6 mph | 9.8 | 11.4 kcal/min |
Fast jump rope | 11.8 | 13.8 kcal/min |
Running 6.5 mph | 11.0 | 12.8 kcal/min |
Very fast jump rope | 12.3 | 14.4 kcal/min |
Running 8 mph | 13.5 | 15.8 kcal/min |
Slow jump rope burns more per minute than running at 5 mph for a 154 lb person. Moderate jump rope matches running at 6 mph exactly. Fast jump rope exceeds running at 6.5 mph. Only running at 8 mph or faster outperforms very fast jump rope on a per-minute basis.
For detailed running calorie tables across all paces, see the calories burned running guide. For walking per-minute comparisons at lower intensities, the calories burned walking guide covers all common paces.
Per-Minute Calorie Rate and Weight Loss Planning
The per-minute rate lets you plan the minimum daily jump rope time needed to hit a weekly calorie target.
For a 154 lb person targeting 500 additional calories per day from jump rope:
At slow pace (10.3 kcal/min): 500 ÷ 10.3 = approximately 49 minutes of jumping
At moderate pace (11.4 kcal/min): 500 ÷ 11.4 = approximately 44 minutes of jumping
At fast pace (13.8 kcal/min): 500 ÷ 13.8 = approximately 36 minutes of jumping
Fast pace reduces the required jump time by 13 minutes per 500-calorie target compared to slow pace. Over five weekly sessions, that saves 65 minutes of total training time for identical calorie output.
Use the TDEE calculator to establish your daily maintenance calorie target. Dividing the desired daily exercise deficit by your per-minute rate gives the exact minimum session length for any fat loss target. For 10-minute session calorie estimates at each body weight, see the calories burned jumping rope 10 minutes guide.
Frequently Asked Questions About Jump Rope Calories Per Minute
How Many Calories Does Jump Rope Burn Per Minute?
A 154 lb (70 kg) person burns approximately 10.3 calories per minute at slow pace (MET 8.8), 11.4 calories per minute at moderate pace (MET 9.8), and 13.8 calories per minute at fast pace (MET 11.8). A 220 lb person at fast pace burns approximately 19.7 calories per minute.
How Many Calories Per Minute Does Jump Rope Burn at 100 Jumps?
At 100 jumps per minute (MET 9.8), a 154 lb person burns approximately 11.4 calories per minute. A 185 lb person at the same pace burns approximately 13.7 calories per minute. A 120 lb person burns approximately 8.8 calories per minute.
Is Jump Rope High Calorie Per Minute Compared to Other Exercises?
Jump rope at fast pace (MET 11.8) burns 13.8 calories per minute for a 154 lb person. This is higher per minute than recreational cycling (MET 6.8), swimming (MET 7.0), hiking on flat terrain (MET 6.0), and brisk walking (MET 4.3). It matches moderate running at 6 mph and exceeds it at higher jump speeds.
How Do I Calculate Jump Rope Calories Per Minute for My Weight?
Use the formula: MET × your weight in kg ÷ 60. For a 175 lb (79.4 kg) person at moderate pace (MET 9.8): 9.8 × 79.4 ÷ 60 = 12.97 calories per minute. For slow pace (MET 8.8): 8.8 × 79.4 ÷ 60 = 11.65 calories per minute.
Does Jumping Faster Burn Significantly More Calories Per Minute?
Yes. Moving from slow (MET 8.8) to fast pace (MET 11.8) raises per-minute calorie burn by approximately 34% for any body weight. This is a consistent proportional gain across all body weights. For a 154 lb person, that represents an additional 3.5 calories per minute, or 105 additional calories over a 30-minute session.