How Many Calories Does Jumping Rope Burn?
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How Many Calories Does Jumping Rope Burn? (Weighted vs Regular)
One of the most common questions about jump rope is: how many calories does it actually burn?
The answer depends on your weight, intensity, and whether you’re using a regular or weighted rope — but the short version is: jumping rope is one of the most calorie-efficient workouts you can do.
This guide breaks it down simply.
Not sure which rope to use? Our buyer’s guide helps you choose.
Calories Burned Jumping Rope (Estimates)
Here are general estimates for a 150–180 lb adult:
| Style | 10 minutes | 20 minutes |
|---|---|---|
| Regular jump rope | 100–140 cal | 200–280 cal |
| Weighted jump rope | 130–170 cal | 260–340 cal |
These are averages — your actual burn depends on:
- Body weight
- Jumping intensity
- Fitness level
- Rest intervals
Why Weighted Jump Rope Burns More Calories
Weighted ropes increase calorie burn because:
- Your arms and shoulders are working
- Your heart rate rises faster
- Your core stabilizes more
- So you’re training more muscle groups at once, which increases energy demand.
Jump Rope vs Other Cardio
Approximate calorie burn (20 minutes):
- Jump rope: 200–340 calories
- Running (moderate): 180–260 calories
- Cycling (moderate): 160–240 calories
- Walking: 80–120 calories
Jump rope packs more work into less time.
Is Jump Rope Good for Weight Loss?
Yes — especially when combined with:
- Consistent movement (3–5x/week)
- A modest calorie deficit
- Adequate recovery
- It’s not magic — but it’s very efficient and sustainable for many people.
Here’s how weighted and regular ropes compare
Regular vs Weighted Rope for Fat Loss
- Regular rope = higher speed, more bounce
- Weighted rope = more muscle engagement, more intensity per jump
Many people find they can maintain fat loss more easily with a weighted rope because workouts feel more productive and less monotonous.
Final Thoughts
Jump rope is one of the best calorie-burning workouts you can do at home.
If your goal is efficiency and full-body engagement, a moderate weighted rope — like the Gratitude Ropes Elite Weighted Jump Rope Set — offers a great balance of calorie burn, muscle engagement, and joint-friendly movement.
Frequently Asked Questions
Is jumping rope better than running for burning calories?
For many people, yes — especially in short workouts.
How long should I jump rope to burn fat?
10–20 minutes is enough to create a meaningful calorie burn.
Can beginners burn fat with jump rope?
Absolutely. Beginners often burn more calories because the activity is challenging and engages many muscles.
(More questions answered on our FAQ page: https://www.gratituderopes.com/pages/faq
Hi, I’m Karly! I’m a certified personal trainer, NASM & AFFA certified, and founder of Gratitude Ropes and the Jump Rope Mom® program. I help busy adults build strength, stamina, and confidence through mindful jump rope workouts that are joyful, sustainable, and full of gratitude.