Jump rope is one of the highest calorie-burning exercises you can do. A 150-pound person burns roughly 300 calories in 20 minutes of moderate jump rope — that's 50% more than running at the same pace. Here's a complete breakdown of how many calories jump rope burns and how it compares to other exercises.
How to do jump rope calories burned
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Calories burned depends on your weight, intensity, and duration.
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Moderate pace (100–120 jumps/min): ~10–16 calories per minute.
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Fast pace (120–160 jumps/min): ~15–20 calories per minute.
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Very fast / double unders: ~20–25+ calories per minute.
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A 30-minute session typically burns 300–500 calories.
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Use the Jump Rope Counter Pro app to get personalized calorie tracking based on your actual performance.
Common mistakes
Overestimating calorie burn
Online calculators are estimates. An app that counts your actual jumps gives much more accurate data.
Only counting workout minutes
Include the afterburn effect (EPOC) — high-intensity jump rope continues burning calories for hours after.
Comparing to other exercises unfairly
Compare at the same effort level. Easy jump rope vs. intense running isn't apples to apples.
Pro tips
- ✓To maximize calorie burn, use HIIT intervals: 40 seconds hard, 20 seconds easy.
- ✓Heavier people burn more calories per minute — use that as motivation, not discouragement.
- ✓Track every session with the Jump Rope Counter Pro app to see your average calories per minute trend upward over time.
More jump rope techniques
Count your jump rope calories burned reps with AI
Download Jump Rope Counter Pro for free — your iPhone counts every rep automatically.