How Many Calories Does Jump Roping Burn? Here’s The Breakdown

How many calories does jump roping burn ?  I wanted to know the same thing and I did some research to find out.  You’ll see a jump rope calorie-burning calculation chart listed below.  You’ll get a good idea of how many calories you’ll personally burn in about 20 minutes’ time.

I’ve written so much about proper nutrition on this website because I’ve learned it’s the most important part of burning fat and hitting weight loss goals.

However, I’ve neglected, at least up until now, to speak very much about exercises that I do, aside from walking 10,000 steps per day, which has replaced crazy cardio.  Jump roping has become an important part of my workout routine and a jump rope is one of the least expensive tools you can invest in for your health.

I follow a very simple, yet powerful workout plan 3 days a week.  This program caused me to lose 15 pounds and drop 3% body fat in just a few months, while building lean muscle.  You can learn about my exact routine here.

The program suggests light jump roping 2 -3 days a week for conditioning purposes.  So, after my workouts, I incorporate very simple jump roping into this routine.  Jump ropes are insanely inexpensive yet very powerful.

A jump rope is an amazing tool to improve your overall fitness.  Did you know it’s a favorite tool of martial artists, basketball players, and boxers?  It’s awesome for coordination, speed, and movement efficiency.

There’s also research that suggests jumping movements create gut disturbance which lowers your appetite.  There are a ton of other intense cardio exercises that DO spike your appetite and cause you to overeat, but jump roping is not one of them.

Here are the jump roping answers you’re looking for.

Jump Roping Calorie Calculator – Calories You’ll Burn

Jump roping burns approximately 10 calories per minute.  The heavier you are, the more calories your body will burn by jump roping.  Everyone will burn a different amount of calories based on their weight.

I’ve found a jump-roping calculator here, so if you want to plug in your numbers and find out how many calories you’ll burn, visit this page and find out your exact numbers.

Most people burn anywhere from 140 – 190 calories for every 1,000 skips.  The amount you’ll burn depends on the intensity of your jump roping, your weight, and how long you choose to do the exercise.

All of those factors can be calculated at the link I listed above.

Jump Roping vs. Jogging

If time is a concern, then you’re definitely going to get a better workout by jump roping than you will by jogging.  There was a study conducted that showed after six weeks of jump roping daily for 10 minutes, the participants involved showed the same levels of improvement to their cardiovascular health as people who spent 30 minutes per day jogging.

What this shows is that implementing jump roping as your cardio exercise is actually more effective than jogging, and you get an effective workout completed in a fraction of the total time.  Also, you are burning more calories per hour by jump roping than you are by jogging.

Research studies show that jump roping at a very moderate pace is equivalent to doing an 8-minute mile run.  It burns more calories per minute and you engage more muscles.

Jump Roping vs. Eating Right

As I mentioned earlier, this site has mostly been dedicated to teaching you proper nutrition.  If you’ve found this article because you’re wanting to burn fat and lose weight by jump roping, I want to stress right now that jump roping WILL give you an athletic edge, but it will NOT help you drop body fat the same way calculating your calories and eating properly will.

Yes, jump roping will burn some calories and help with fat loss a little bit.  However, if your goal really is to seriously burn body fat, then your focus shoud be almost entirely on making a change to your diet, which you can find exact calculations on how to do that right here.  It is incredibly simple to do.

Jump roping is really helping you with conditioning and stamina.  It helps you to boost athleticism, power, and coordination.  This absolutely matters when your goal is to be all-around fit and athletic.

My Easy Peasy Jump Rope Routine

My jump roping routine is super simple.  I implement it 3 days a week, usually after my workouts.  Sometimes I’ll just jump rope on my rest days, which are Tuesdays and Thursdays.  But usually, I like to keep my Thursdays absolutely free so I can be a lazy bum, lay around, and eat Cheetos (well not really, but Cheetos actually sound good about now).


I jump rope for a total of 30 minutes per week.  I break these 30 minutes up into three separate days.  

I jump rope for 1 minute.. I rest for 30 seconds.

I repeat this 10 times total to get 10 minutes of jump roping in.  

The entire process is about 15 minutes because of the rest breaks I take.  

So that’s really how simple my jump rope routine is.

Calculate Your Jump Rope Calorie Burn

So, how many calories does jump roping burn you ask?  Use the calorie burn jump rope calculator here if you want to know how many calories you’ll personally burn by jump roping.

I consider jump roping to be a very important tool to boost my athleticism, power, and coordination.  I don’t really focus on it as my main calorie-burning tool, but it WILL help you burn calories, and at a better and faster rate than jogging will.

Eating properly has proven to me to be the most effective fat-burning tool that I know of.  A powerful workout routine is my next weapon.

I follow an incredibly effective bodyweight workout program at home that has transformed my physique in ways I’ve never seen before.

Click here if you’d like to learn about the exact workout plan I follow.

Lastly, incorporating 10,000 steps of walking daily is something that has become a ritual.

I hope this article was helpful.  The calorie calculator should give you an exact number of what you can expect to burn by jump roping.  If you have any jump roping experience or tips that have helped you on your fitness journey, I’d love to know.  Please leave any questions or comments below and I’ll happily get back to you as soon as possible!

4 thoughts on “How Many Calories Does Jump Roping Burn? Here’s The Breakdown”

  1. This is quite interesting as I never got into jump roping before even though I have done martial arts for years. It’s interesting about the ‘gut disturbance’ factor and the lowering of appetite. I do prefer jump roping over jogging as other than daily wind sprints I gave the jogging thing up years ago. Eating right should most definitely be incorporated into any fitness routine. 

    1. Hi Joseph thanks for the comment – yes I completely agree with you that eating right absolutely needs to be incorporated with any fitness routine.  It’s actually more important than the exercise routine itself.  The gut disturbance was a new thing I learned also but I found it to be pretty fascinating.  That’s awesome that you did martial arts for years – I had no idea that jump roping was a favorite amongst martial artists until i did some research!

  2. Hi Paul
    I love your site, and your articles. It`s well written, and I find it very informative. This is a site I will subscribe to for sure. I`m always looking for new motivation and new ideas. I had totally forgotten about jump roping – thank you for reminding me. I will get right back at it 🙂

    I look forward to following you further, and to learn more from your articles.
    Take care, and best of wishes on your journey.


    1. Hi Cathrin – thanks so much for the kind words! I’ve been really excited building this site out, so it’s just extra motivation hearing that you find it informative! Yeah, jump roping can be a quick and effective workout! Glad you’re gonna get back into it!

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