jump rope calorie calculator (2023)

FAQs

How many calories does 30 minutes of jump rope burn? ›

With a 30 minute jump rope HIIT workout you can expect to burn somewhere between 300 – 450 calories or more depending on your weight, throughout the course of a day.

Ten minutes of jumping rope is equivalent to running for an eight-minute mile, which can result in faster fat loss, especially around your abdomen and trunk muscles, he explains, adding that people who have high blood pressure or heart problems should avoid it. Jumping rope can make your lower body muscles stronger.

A 155-pound person will burn about 100 calories in 10 minutes of jumping rope at a moderate pace. But if you pick up the speed and jump for 10 minutes at a vigorous pace, you could burn closer to 200 calories. Of course, the more you weigh, the more calories you'll burn as well.

You burn roughly 170 calories by doing 1,000 jump ropes. We assume that your 1,000 jumps are done in roughly 10 minutes, although the number shouldn't change by much if you take more or less time. We also assume you're of average weight. If you weigh more, you'll burn more calories with your 1,000 jumps.

After six weeks, the men were administered the Harvard Step Test to measure their cardiovascular gain. Each group showed an equal level of improvement. Baker concluded that a 10-minute daily program of rope jumping is as efficient as a 30-minute daily program of jogging for improvement cardiovascular efficiency.

The answer is yes. Fat loss is one of many jump rope benefits. Jumping rope is considered a vigorous-intensity activity. It is an excellent exercise for elevating your heart rate and burning calories.

So there you have it, a mile of running is equivalent to about 8 minutes of jump rope. We hope that this has helped clear up any confusion or questions you might have had! Don't forget to share your thoughts or leave some questions in the comment section below.

Jumping rope three to five times a week is plenty. With that said, if you want to jump rope every day, keep your workouts relatively short and your intensity low. Listen to your body and rest when you need.

Just 5 minutes of jumping rope every day can have benefits for your health. It's a great way to get your heart rate up, burn calories, and tone your muscles. And because it's low-impact, it's easy on your joints. So if you're looking for a quick and effective workout, grab a jump rope and get going.

Rope skipping exercise can burn up to 15 to 20 calories every minute. You can easily burn 200 to 300 calories on an average by working out with your jump rope for 15 minutes only. So, if you want to know how long should I jump rope to lose weight, well then you have your answer.

How long should I jump rope to burn a lot of calories? ›

Jumping rope is an effective workout that can burn many calories in a short time frame. For example, 20 minutes of jump rope can burn up to 241 calories for a 200-pound (91-kg) person.

All benefits are amplified

When you use heavier ropes, all of the benefits are amplified. Your body needs to work harder to swing a 1 LB heavy rope than it does to swing a light rope. More muscles get engaged, you burn more calories in the same time, and you get more out of each and every jump.

The American Council on Exercise observes that a person weighing 155 pounds can burn up to 450 calories from 30 minutes of skipping. Hence, to lose weight, try a skipping session of around 30 minutes.

Averagely, most people will burn up to the following during skipping. 280-400cal = 2000 times.

You burn more calories in a shorter amount of time.

“You are guaranteed to burn more calories jumping rope for five minutes than you would walking on a treadmill for five minutes,” Maclin says. “When you jump rope, you work your upper body, lower body and your core because of the resistance.

While other factors affect calorie burning, including your age and sex, these are the general guidelines. Jumping rope and running burn a similar number of calories in the same amount of time. However, jumping rope burns slightly more calories when exercising at a medium or high intensity.

Rope jumping is a vigorous and demanding exercise. You can run, walk or pedal as slowly as you want, but when you jump rope, you have to spin the rope at least 80 times a minute to keep it taut and untangled.

Killer Cardio Workout With Weight Loss Benefits

In just two ten-minute jump rope sessions, you can burn up to 200 calories. Practicing every day for seven days can help you burn more than 1,000 calories per week.

But does skipping rope help reduce love handles? Yes, it does. It is cost-friendly and assessable. With mere rope-skipping, you can lose love handles in a short time.

Yes, skipping helps strengthen the core of your body. It helps to reduce belly fat and tighten the abdominals.

Is 10 minutes of jump rope enough cardio? ›

"The benefits of jumping rope for 10 minutes per day have been proven to be just as effective in terms of cardiovascular health and caloric expenditure as running for 30 minutes," says Vela. This means you can get your daily dose of cardio in three songs, flat.

Jumping rope is the equivalent of doing a 5.7-minute mile—a Cooper Institute Aerobic Test found that 10 minutes of jumping equals a 30-minute run.

The great thing about a jump rope is that it is easy to take it anywhere – at home, outdoors, or at the gym. If you're feeling particularly energetic, you can go for high intensity and burn 500 calories in 20-25 minutes.

If you're wondering how fast it takes to see results from jumping rope, then please understand that this widely varies from person to person. While some people might see results in 3-4 weeks, others might take 2-3 months.

“Plus, if you're pushed for time and looking for an effective full-body workout, jumping rope is an excellent solution.” Not only can the repetitive movement of skipping rope elevate your heart rate, work muscles in the arms and legs and burn calories, it may even provide a quick jolt of joy.

“Skipping is one of the best cardio and HIIT (high intensity interval training) workouts you can do,” says Ryan. It helps improve timing, balance, coordination and agility and, as a bonus, also tones the upper and lower body muscles and torches fat too.

Boxers and professional fighters consider jumping rope an absolute "must" as part of their overall training because it helps them with their conditioning, footwork and strength.

If you're looking to lose weight, aim for a skipping workout that consists of two to three sets of one-minute intervals with 30 seconds of rest in between. As you get more fit, you can increase the number of sets and the length of your intervals.

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours.

What they found is that jump rope is the most efficient way to burn fat. They had a lot of things on the list like slow and brisk walking, running at a moderate speed, tai chi and power yoga, but you know that jump rope is king out here. In just one hour of jumping rope, you can burn 1074 calories.

Why does jump rope burn so many calories? ›

Since jumping rope is considered thermogenic, it creates plenty of heat in the body. Your body needs to burn more fuel to generate this energy, so it burns calories, Earnest says.

Jumping rope helps you develop both upper- and lower-body muscular endurance. It also speeds up your fat-burning metabolism and reduces belly fat. Do it in combination with prone, side and supine planks to strengthen your core.

The recommended weight depends on your fitness level, skipping style, and what type of workout you're doing. For instance, lighter ropes (between 0.5 and 1.5 pounds) are best for beginners and speed jumping. Heavier options (2 pounds and up) are typically better for building muscle and training for endurance.

A jump rope is the ultimate cardio-lover's workout tool—it gets your heart rate up, burns calories, and works all your major muscle groups at once. It's also just kind of fun and makes you feel like a kid again with just a few hops.

"You are not gonna lose weight just by skipping rope 1,000 times a day," he says. "What I found was, on average it only takes six to eight minutes if you're going at a decent intensity and you're not breaking at all.

“Pick a Number” Jumping Rope

You can complete 5-10 cycles depending on your fitness level, which would be 1,000 to 2,000 total reps. If you are just starting out, volume (total number of reps) is something you should track and increase over time. So you might do 300 reps one workout, than 350 the next, and so on.

On average it takes about 13 minutes for someone to complete 1000 rope skips when done at a moderate pace. This is due to the fact that it takes about 80 rope skips per minute to be considered moderate. The faster the pace you go, the less time it will take to reach 1000 skips.

3 sets of 30 seconds

If you are looking for a mid-level or advanced jump rope weight loss workout, there are several modifications you can make. Start by increasing the jump rope times from 30 seconds to 1-2 minutes. Also, instead of taking a 30 second to 1-minute break between exercises, plank for that amount of time.

If you are a person who often jumps rope to lose weight, then twice a week is enough. After a period of persistence, the frequency of skipping rope can slowly increase.

With a 30 minute jump rope HIIT workout you can expect to burn somewhere between 300 – 450 calories or more depending on your weight, throughout the course of a day. That's the equivalent amount of calories to a massive double bacon cheeseburger, or 15 Oreos, or 16 donut holes, or… you get where we're going with this.

How many jump ropes can an average person do? ›

Jump rope or jumping jacks

Either of these will test your cardio and endurance. An average person can do approximately 100 jumps in a one- minute setting.

On the other hand, if you're wondering how long you should jump rope to lose weight, you will want to focus on shorter, higher intensity workouts. Longer jump rope sessions (20-60 minutes) are great for building aerobic fitness.

Benefits of skipping rope for weight loss

If you jump rope for 30 minutes to one hour daily you will lose almost 200-300 calories. But beginners can't do it straight for 30 minutes, you may need some time to increase your duration.

The great thing about a jump rope is that it is easy to take it anywhere – at home, outdoors, or at the gym. If you're feeling particularly energetic, you can go for high intensity and burn 500 calories in 20-25 minutes.

An average 15-minute HIIT jump rope workout will have you burning somewhere around 250 calories. But because of something called EPOC (excess post-exercise oxygen consumption), you actually continue to burn calories long after your workout.

Jumping rope for anywhere between 30 to 60 minutes will fetch you good results. As a beginner, you could start by skipping for as long as you can with 60-second breaks in between for up to 10 -15 minutes. Do this twice or thrice a week.

On a day you can't get a run in, or you want something to complement your current routine, Oprea suggests jumping rope for 15 to 20 minutes to get a good workout. If that seems daunting at first, you could split it up into two 10-minute sessions.

So there you have it, a mile of running is equivalent to about 8 minutes of jump rope.

Both forms of exercise have been shown to improve cardiovascular endurance. However, if you're pressed for time, jumping rope may benefit you more than running. Nevertheless, if your goal is to be a better runner or compete in running races, running is a better option.

Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories.