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How Many Calories Does Jump Rope Burn?
20/05/2025
Grab the rope and start burning those calories!
Jump rope is one of the most effective cardio workouts when it comes to burning calories quickly and efficiently. Whether you're looking to lose weight, improve endurance, or simply squeeze in a fast and fun workout, jumping rope delivers incredible results.
But how many calories does jump rope actually burn?
Let's break it down by duration, intensity, and body weight.
🔥 Estimated Calories Burned by Jump Rope (Table by Time & Body Weight)
| Duration | 55 kg (121 lbs) | 70 kg (154 lbs) | 85 kg (187 lbs) | 100 kg (220 lbs) |
|---|---|---|---|---|
| 5 minutes (moderate) | 50 kcal | 63 kcal | 76 kcal | 90 kcal |
| 5 minutes (intense) | 65 kcal | 80 kcal | 95 kcal | 110 kcal |
| 10 minutes (moderate) | 100 kcal | 125 kcal | 150 kcal | 180 kcal |
| 10 minutes (intense) | 130 kcal | 160 kcal | 190 kcal | 225 kcal |
| 30 minutes (moderate) | 300 kcal | 375 kcal | 450 kcal | 540 kcal |
| 30 minutes (intense) | 390 kcal | 480 kcal | 570 kcal | 675 kcal |
These numbers are based on estimates from Harvard Health, fitness studies, and real-world user data. Actual results may vary depending on form, frequency, and technique.
Why Is Jump Rope So Efficient?
Jumping rope activates major muscle groups including:
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Calves and legs – constant tension and explosiveness
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Core – essential for maintaining balance
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Shoulders and wrists – especially in freestyle or speed jumping
Additionally, it's a plyometric movement, meaning it uses explosive power to improve coordination, heart rate response, and fat metabolism.
Comparison: Jump Rope vs Other Cardio (Calories per 10 minutes)
| Exercise | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|
| Jump Rope (moderate) | 98 kcal | 125 kcal | 150 kcal | 180 kcal |
| Jump Rope (intense) | 128 kcal | 160 kcal | 192 kcal | 225 kcal |
| Running (6 min/km) | 80 kcal | 100 kcal | 120 kcal | 140 kcal |
| Running (fast, 4:30 min/km) | 112 kcal | 140 kcal | 168 kcal | 200 kcal |
| Rowing (moderate) | 72 kcal | 90 kcal | 108 kcal | 130 kcal |
| Cycling (20 km/h) | 68 kcal | 85 kcal | 102 kcal | 120 kcal |
| Cycling (intense, spinning) | 96 kcal | 120 kcal | 144 kcal | 170 kcal |
| Swimming (freestyle) | 88 kcal | 110 kcal | 132 kcal | 160 kcal |
| Elliptical Trainer | 68 kcal | 85 kcal | 102 kcal | 120 kcal |
| Stair Climber | 72 kcal | 90 kcal | 108 kcal | 130 kcal |
| HIIT (bodyweight) | 104 kcal | 130 kcal | 156 kcal | 185 kcal |
| Boxing (sparring) | 108 kcal | 135 kcal | 162 kcal | 195 kcal |
| Shadow Boxing | 88 kcal | 110 kcal | 132 kcal | 160 kcal |
| Aerobic Dance (Zumba) | 76 kcal | 95 kcal | 114 kcal | 135 kcal |
| Walking (6 km/h brisk) | 40 kcal | 50 kcal | 60 kcal | 70 kcal |
Jump rope wins in calories burned per minute – especially when done with proper technique and speed.
👦 What About Kids? Can They Burn Calories Too?
Absolutely. Jump rope is one of the best forms of fun and effective exercise for children.
A lightweight kids' jump rope makes it easy to move, safe to use, and exciting thanks to colorful beads and handles.
Even 5–10 minutes of jumping a day helps children:
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Improve coordination and stamina
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Strengthen lower limbs
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Stay active while having fun
🧒 Browse colorful, size-ready kids' jump ropes here:
👉 Discover our children's jump ropes »
Summary
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Jump rope burns up to 15–20 calories per minute at high intensity
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It's one of the most efficient cardio workouts
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Suitable for all fitness levels – from beginners to athletes
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Easy to start, budget-friendly, and fun!
Ready to Burn Calories Today?
Find your perfect jump rope – whether you're a beginner, fitness lover, or looking for a kids jump rope that actually fits and motivates.