How Many Calories Do You Burn Jumping Rope?

If you are someone who wonders how many calories do you burn jumping rope, then you should know that jumping rope can be a very effective calorie burning exercise.  

Not only do you burn a lot of calories and fat, but you can improve coordination as well.  

How many calories you burn depends on a few things like speed and length.  

So making sure adjustments are made to help you find success in your weight loss process is going to be key.

How To Calculate

Some people like to calculate their jump rope workout in different ways.  Some like to track their workout by how long they have been jumping, others like to track it by how many jumps they have completed.  

A more efficient way to measure you workout is by counting the amount of jumps within a certain time.  This way you can get a more accurate way of recording both jumps and the time it took to complete those jumps.

Another factor that can help determine how many calories are burned when jumping rope, is the intensity level.

Intensity Level

After you have decided how you will calculate your workout, it is important to determine the intensity level. Obviously speed will be a big factor in how many calories you will burn as you go through the workout.

The faster you go, the more jumps you will complete.  The more jumps you complete, the more energy your body will use thus causing more calories to be burned.

So if you are someone that is starting out with jumping rope, safety is the first priority as you develop more experience with it.  Then as you gain more confidence, you can increase the speed to get a more effective workout.  

Another way to increase the intensity level once you become more experienced with jumping rope, is by experimenting with a weighted jump rope.  This will increase the difficulty level and force you to use up more energy and thus burn more calories.

Calculating Calories Burned

Once you have factored in everything that helps determine how many calories it is possible to burn during a jump rope exercise, the final thing to know is your weight.  Each person will burn a different amount of calories depending on their weight.  

In a 20 minute workout, a 170 pound adult can burn up to 200 calories if going at a fast pace. If gone at a much slower pace, 120-140 calories can be burned in a 20 minute workout.

If you go by how many jumps is completed, than 600 jumps will have you burning about 60 calories at a fast pace and about 40 at a slow pace.  

But if all these numbers look like calculus to you, I would suggest you invest in a fitness watch.  

A fitness watch can be a great way to record most workouts and the calories burned in each workout.

Losing Weight

Just know that every person is different and not everyone will burn the same amount of calories.  When it comes to losing weight, making sure your body is in a calorie deficit of 500 daily, will help you achieve you weight loss goals.  

Meaning you must burn 500 more calories than you consume daily, in order to lose a pound per week.

As always, thanks for reading this article.  Please share below any questions you have about jumping rope and how it can help in your fitness journey.  I will be glad to answer. Thanks!

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Click Here to Leave a Comment Below 8 comments
Lorenz Valdez - December 7, 2016

This post reminded me of when i was younger & i joined the jump rope for life contest. I won! but what is weird is that i totally forgot how to jump rope now. Jumping rope has many benefits. Sometimes i get bored doing regular cardio but jumping rope is another alternative.

    Ralph - December 7, 2016

    It definitely is. jumping rope is a little underrated in my opinion.

shrey - December 7, 2016

How do I make sure that my body is calorie deficit?
And does that still allow me a cheat day where I can eat whatever I want?
Jumping ropes can be painful for a few of us who already weigh a lot. Will it cause any sprain or any other injury for people who weigh a lot? I was looking for ways to lose weight and came across this post.
Thanks for the help

    Ralph - December 7, 2016

    putting yourself in a calorie deficit is about burning more calories than you consume. so you can do this by counting the calories of everything you eat and make sure you are burning at least 500 calories than you consume during the day. Having cheat days is ok as long as you are responsible with it.

    As far as jumping rope if you are overweight. jumping rope is considered a low impact exercise, but can be much for someone who struggles with weight. with anything you do, if it causes you pain, then stop and focus on losing weight. whether you need to go on long walks or bike riding. Once you are at a comfortable weight, than you can go back to jumping rope. Hope this helps.

sofia - December 6, 2016

Thanks for sharing. How accurate are fitness trackers because I don’t feel they are accurate. At least the one I have used.

Does jumping rope work out the whole body or certain parts of the body? Is there any health conditions that does not allow for jumping rope?


    Ralph - December 7, 2016

    Hey Sofia. You definitely have to be cautious of the accuracy of some of these trackers. I currently use a fitbit blaze and it does a pretty good job, especially when it comes to the sleep monitor. I doubt it is 100% accurate, but It’s pretty close.

    As far as working out the whole body, yes! You get a fully body workout when jumping rope. Although jumping rope is considered a low-impact exercise if done correctly, if you are overweight, you may want to take it easy if any pain starts to occur.

Marlinda Davis - December 6, 2016

Hey Ralph!

Nice information. Maybe that’s why I was so skinny when I was younger because I used to jump rope ALL the time, lol!

Sounds like something that I need to add back into my fitness routine. I know some exercises are better to do spread out while others are ok to do every day or is that a myth? Is it ok to jump rope every day or should I spread it out like every other day?

Also, how long do you recommend a beginner jump rope for?

Thanks for sharing 🙂

    Ralph - December 7, 2016

    Hey Marlinda! Yes jumping rope is a fun low impact exercise you can do pretty much anywhere. Just like some people like to run everyday, jumping rope everyday should be ok to do if it is the only thing you do. But if you like to do other workouts as well, then adding jump rope like 3 days a week should be fine. If you are someone who is just beginning with jumping rope, try to shoot for 10 mins and work your way up to 20.


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