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Jump Rope Calorie Calculator

Calculate calories burned during jump rope HIIT workouts. Accounts for jump speed (RPM), body weight, and weighted ropes.

User Rating 0.0 ★★★★★
Total Usage 0 times
Category Sport & Fitness
Total Energy Output 0 kcal

Efficiency Comparison

To burn these calories walking, you would need:

0 minutes of walking

Jumping rope is 3x more time-efficient.

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About

Jumping rope is widely recognized as one of the most efficient cardiovascular exercises for rapid fat oxidation. Unlike low-intensity steady-state cardio, jumping rope recruits Type II muscle fibers and elevates the heart rate significantly faster. This tool calculates energy expenditure by analyzing metabolic equivalents MET based on skip frequency. Precision is critical here because the metabolic demand of jumping at 120 RPM is drastically different from a casual 80 RPM warm-up.

The calculation accounts for the additional kinetic energy required to manipulate weighted ropes, which increases upper-body resistance and caloric burn. Athletes and fitness enthusiasts use these metrics to structure HIIT intervals for maximum calorie deficit without overtraining.

cardio hiit weight loss fitness calories

Formulas

The core formula utilizes the Metabolic Equivalent of Task MET adjusted for athlete weight and activity duration. The weighted rope modifier applies a scalar to the final output.

E = MET × 3.5 × W200 × t × m

Where:

  • E = Energy expended (kcal)
  • W = Weight (kg)
  • t = Time duration (min)
  • m = Weighted rope multiplier (1.1 if true, else 1.0)

Reference Data

Intensity LevelSkips Per MinuteMET ValueBurn (70kg Person)
Slow / Warm-up< 1008.810.8 kcal/min
Moderate100 - 12011.814.5 kcal/min
Fast / HIIT> 12012.315.1 kcal/min
Weighted RopeAny+10%Multiplier 1.1
ComparisonWalking (3 mph)3.54.3 kcal/min
ComparisonJogging (5 mph)8.09.8 kcal/min
ComparisonCycling (15 mph)10.012.3 kcal/min

Frequently Asked Questions

A weighted rope increases the inertia required to turn the rope. This engages the deltoids, forearms, and core stabilizers more intensely than a standard PVC speed rope. Our calculator applies a 10% caloric multiplier to account for this increased mechanical work.
Mechanical efficiency changes with speed. At fewer than 100 skips per minute, there is a pause between jumps, reducing intensity (8.8 METs). Above 120 skips, the movement becomes purely plyometric with no rest phase, demanding significantly more oxygen consumption (12.3 METs).
Wrist-based trackers often underestimate high-frequency movements like jumping rope because the accelerometer data can be noisy due to wrist rotation. This calculator uses standardized metabolic values derived from laboratory indirect calorimetry tests, often providing a more consistent baseline for pure movement cost.
Fast skipping is defined as maintaining a cadence above 120 revolutions per minute (RPM). This is typically the threshold used in Double Under training or high-intensity intervals (HIIT), representing a near-anaerobic effort for many athletes.