How many calories does 10 minutes of jump rope burn?

At moderate speed (80–100 jpm, MET 11.0), 10 minutes of jump rope burns approximately 135 calories for a 70 kg person — equivalent to about 30 minutes of brisk walking.

Is jumping rope better than running for burning calories?

Per minute, moderate jump rope (MET 11.0) burns more calories than running at 6 mph (MET 9.8). However, most people can sustain running for much longer, so total calories depend on session duration.

Do double-unders burn more calories?

Yes — double-unders add approximately 1.5 MET to the base jump speed, making them significantly more demanding. A moderate-speed double-under session achieves MET 12.5.

How does jump rope compare to 10,000 steps?

Approximately 15–20 minutes of moderate jump rope produces the same calorie expenditure as 10,000 walking steps, making jump rope one of the most time-efficient ways to match daily step goals.

Jump Rope Calorie Calculator

Name: Jump Rope Calorie Calculator
Author: Manish Kumar

Key Takeaways

Jump rope is one of the most calorie-dense exercises — moderate pace (80–100 jpm) achieves MET 11.0, comparable to running at 7 mph.^[3]
10 minutes of moderate jump rope burns approximately the same calories as 30 minutes of brisk walking, making it exceptionally time-efficient.^[4]
Double-unders add approximately 1.5 MET to the base speed, making them one of the most demanding jump rope techniques.^[3]
Weighted ropes add modest caloric overhead (+0.5 MET) while also increasing upper body and grip engagement.^[5]

MET Values by Jump Speed

Speed	Jumps/min	MET	Cal/15min (70kg)
Slow	60–80	8.8	162
Moderate	80–100	11	202
Fast	100–120	12.3	226
Very Fast	120+	14	257

MET values from the 2024 Compendium of Physical Activities.^[3]

Jump Rope to Steps Conversion

Many fitness trackers count daily steps, but jump rope does not translate directly to step counts. This calculator uses MET-equivalence to estimate: how many walking steps would burn the same calories as your jump rope session?

At moderate intensity (MET 11.0), 10 minutes of jump rope is metabolically equivalent to approximately 3,140 walking steps — making it an excellent choice for people aiming for 10,000 daily steps but short on time.

For step-based tracking, see our Steps to Miles Calculator and Walking Calorie Calculator.

HIIT Jump Rope Sessions

Jump rope is ideally suited for high-intensity interval training. Research consistently shows that HIIT protocols maximize calorie burn per unit of time while also producing significant post-exercise calorie expenditure (EPOC).^[6]

Popular HIIT jump rope protocols include:

Beginner HIIT

30 sec work / 30 sec rest × 10 rounds (10 min total)

Intermediate Tabata

20 sec work / 10 sec rest × 8 rounds (4 min total)

Endurance HIIT

60 sec work / 30 sec rest × 10 rounds (15 min total)

Double-Under HIIT

15 sec DU / 45 sec rest × 8 rounds (8 min total)

Frequently Asked Questions

Sources & References

Sedentary Behaviour and Energy Expenditure. Various. PMC (2019)
Health Benefits of Physical Activity. Various. PMC (2016)
2024 Adult Compendium of Physical Activities. Ainsworth BE et al.. Compendium of Physical Activities (2024)
Jump Rope Training and Cardiovascular Fitness. Various. PubMed (2019)
Weighted Jump Rope and Energy Expenditure. Various. Research Quarterly for Exercise and Sport (2015)
HIIT and Post-Exercise Energy Expenditure. Various. PMC (2019)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish

NASM Certified

Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

This tool is for informational and journaling purposes only.

I am NOT a doctor.

Jump Rope Calorie Calculator