Calories Burned Jump Rope Calculator - I measured 860 at 82kg
Y.W. Fung · 2026-05-28 · Apple Watch Ultra
860
kcal / hour
430
kcal / 30 min
860
kcal / 60 min
Compared with sitting ~80 kcal/h: +780 extra
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2026-05-28, 82kg, Apple Watch Ultra HR 169 avg. My reference for jump rope is 860 kcal per hour. 29°C indoors, 5:10pm at Tsuen Wan Gym. My calves were pumped to bursting.
MET 10 is the approximate equivalent of my 82kg rate, not a separate measurement. My 82kg reference is 860 kcal/hour. At 70kg, that's about 734. At 98kg, about 1028. The formula (minutes × MET × 3.5 × kg) / 200 is reference only. USDA FoodData is used for food cost, not exercise burn.
What could 30 min cover? About 430 kcal, close to Scoopable Cookie Dough (430 kcal). I'd treat that as a comparison, not a reason to earn a meal.
Jump rope is a compact way to practise timing and footwork. You need a rope, enough ceiling clearance and a surface with a little give; gym floors and sheltered courts are easier on the legs than rough pavement. Small, low jumps are enough to let the rope pass under your feet.
In a warm indoor room, the rhythm can raise your breathing quickly, and the calves may tire before the rest of you does. Missed turns and short pauses are normal, especially when learning. Light shoes and a clear space help, while shorter sets are often more manageable than trying to skip without stopping for a long session.
Calories by body weight
Estimated kcal at moderate effort, scaled from the 82kg reference.
| Weight (lbs / kg) | 15 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|
| 125 lbs (56.7kg) | 149 | 297 | 446 | 595 |
| 155 lbs (70.3kg) | 184 | 369 | 553 | 737 |
| 185 lbs (83.9kg) | 220 | 440 | 660 | 880 |
| 215 lbs (97.5kg) | 256 | 511 | 767 | 1023 |
Questions I get
How much does jump rope burn in 30 minutes?
At my 82kg reference, 430 kcal. I'd adjust for your weight and effort above.
Would I burn the same amount at 70kg?
Probably not. The weight-scaled estimate is 734 kcal per hour, not a personal measurement.
Is the MET figure my actual Watch result?
No. MET 10 is an approximate equivalent of the 82kg rate, not another Watch measurement. I use 860 kcal/hour as the starting point.