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Jump rope
Jump rope is a 11.8 MET exercise. At 75 kg that is about 15.5 kcal a minute, or 310 kcal in 20 minutes. Form cues, common mistakes and how to progress.
ConditioningKit: RopeWorks: Calves, shoulders, heart
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 11.4 | 114 | 227 | 341 | 511 |
| 65 kg | 13.4 | 134 | 268 | 403 | 604 |
| 75 kg | 15.5 | 155 | 310 | 465 | 697 |
| 85 kg | 17.6 | 176 | 351 | 527 | 790 |
| 95 kg | 19.6 | 196 | 392 | 589 | 883 |
How to do it well
- Rope turns from the wrists
- Jump about two centimetres, land soft
- Elbows close to the ribs
Common mistakes
- Jumping far too high
- Arms doing the turning
- Long unbroken sets on hard floors
Make it harder or easier
Progression. Double-unders, or 30-second sprints.
Regression. Step-overs without leaving the ground.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of jump rope costs about 155 kcal at 75 kg. In energy terms that is close to 3 019 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does jump rope burn?
At 75 kg, about 15.5 kcal a minute — roughly 310 kcal in 20 minutes and 697 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of jump rope?
11.8, from the 2011 Compendium of Physical Activities (Compendium 15551, rope jumping, moderate). That means it costs about 11.8 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 3 019 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 15551, rope jumping, moderate · checked 2026-09-02
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