Rope jumping is one of the fastest ways to burn calories. It is usually very intense, which is why it is often used in HIIT training.
How many calories does Jumping Rope burn?
An average person, who weighs 180 lbs, should be able to burn up to 754 kcal during one hour of rope jumping. The question is, can an average person do an hour of rope jumping? Probably not, and that’s why Jumping Rope is great in HIITs, and it may be beneficial for people who don’t have much time and aren’t afraid to get tired.
Here are some example values for different time amounts of rope jumping for a person weighing 180 lbs:
- 5 minutes – 63 calories
- 10 minutes – 126 calories
- 15 minutes – 189 calories
- 20 minutes – 252 calories
- 30 minutes – 377 calories
- 45 minutes – 566 calories
- 1 hour – 754 calories
How long should you Jumping Rope without stopping?
An average person can do about 100 jumps in a minute.
But you may be curious how long could you jump rope without stopping. While you probably shouldn’t get too tired during a 30-minute walk in a park, jumping for 30 minutes straight might be quite challenging.
According to this Reddit thread and my personal experiences, beginners usually last just for a few minutes. You can extend this by making a small break (e.g. 30 seconds) every minute or two, or make HIIT training with jumping rope and doing another, less demanding exercise alternately. Jumping rope is really great with intervals.
How many calories can you burn in 100, 500, or 1000 jumping rope?
The amount of calories burned depends not only on the number of jumping rope repetitions but also on someone’s weight and pace.
Most people should be able to burn between 120-180 calories per every 1000 skips.
Here are some example values for medium pace (~100 skips per minute).
|Jumping ropes||160 lbs||190 lbs||220 lbs||250 lbs|
|100||14 kcal||17 kcal||19 kcal||22 kcal|
|200||28 kcal||33 kcal||38 kcal||44 kcal|
|500||70 kcal||83 kcal||96 kcal||109 kcal|
|1000||140 kcal||166 kcal||192 kcal||218 kcal|
|1500||210 kcal||249 kcal||288 kcal||327 kcal|
|2000||279 kcal||332 kcal||384 kcal||437 kcal|
Pros and Cons of burning calories on a Jump Rope
Here are some advantages and disadvantages of jumping rope:
- A very fast way to burn calories. 10 minutes of jumping rope can burn about 3 times more calories than a 30-minute walk.
- Ideal for HIIT workouts.
- Does not require expensive equipment. All you need is a jump rope, which you can buy for a few bucks.
- Does not require much space. You can do it at home, in the garage, or in the backyard.
- Improves coordination: the exercise requires coordination between your hands and feet, which can improve your overall coordination and balance.
- Very tiring. Although jumping rope does burn more calories than, for example, walking, it can be physically demanding and difficult to do for extended periods of time, such as an hour.
- Can put stress on your joints.
- It may require a lot of concentration. Therefore, listening to podcasts or watching TV shows during these exercises can be uncomfortable.
- For some people, jumping rope can be difficult to learn.
In summary, jumping rope is a great activity, especially for people who are already fit or have little time for exercise but want to burn a lot of calories.
However, I would not recommend this activity to people who are just starting their weight loss journey. Personally, as a not-too-fit person, when starting my weight loss journey, I preferred to spend more time on less demanding activities (such as walking or using a treadmill) and not exhaust myself, as it could have discouraged me.
Jumping rope is fun, but it can be very tiring – it’s worth keeping that in mind.
How to burn more calories on Jumping Rope?
1. Increase the intensity
One of the ways to burn more calories while jumping rope is to increase the intensity of your workout. You can do this by either jumping faster or jumping with more intensity. Jumping faster means increasing the speed at which you jump, while jumping with more intensity means jumping higher and putting more effort into each jump.
Another way to increase the intensity of your jumping rope workout is to try different jump styles, which require more skill and effort.
2. Make intervals
Incorporating intervals into your jumping rope routine can be an effective way to increase your calorie burn.
Intervals involve alternating periods of high-intensity exercise with periods of lower-intensity exercise or rest. This type of training is often referred to as High-Intensity Interval Training (HIIT).
You can alternate between jumping rope at a high intensity and doing a lower-intensity exercise like marching in place or walking. For example, you could jump rope for 30 seconds at a high intensity, followed by 30 seconds of marching in place or walking. This can help you to conserve your energy and allow you to jump rope for longer periods of time, resulting in a higher calorie burn.
3. Use a weighted jump rope
A weighted jump rope is a jump rope that has an additional weight, usually in the handles, which makes it heavier than a regular jump rope.
Using a weighted jump rope can help to increase the intensity of your workout and burn more calories.
It’s important to note that using a weighted jump rope may be more challenging and require more coordination than a regular jump rope. Therefore, it’s recommended that you gradually work up to using a weighted jump rope and start with a lighter weight until you feel comfortable with the added resistance.
Calories Burned on Jumping Rope Formula
To calculate how many calories you can burn during jumping rope, use the following formula:
Suggested MET values:
- 8.8 (slow, less than 100 skips/min)
- 11.8 (moderate, 100-120 skips/min)
- 12.3 (fast, 120-160 skips/min)
Calculate how many calories a 180 lbs person can burn during 10 minutes of jumping rope at moderate speed.
Weight in kg ≈ 81.64
CB ≈ (10 * 11.8 * 3.5 * 81.64) / 200
CB ≈ 168.59 calories