Calories burned: Rope jumping, double under or more

Name: Energy cost of Rope jumping, double under or more
Creator: Compendium of Physical Activities

Activity: Rope jumping, double under or more
MET value: 10.0
Compendium code: 15554
At 155 lb (70 kg): about 703 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 10.0 × body weight in kg × hours. Individual energy use varies with fitness, technique and intensity.

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By body weight (pounds)

Body weight	30 minutes	60 minutes
100 lb (45.4 kg)	227 kcal	454 kcal
110 lb (49.9 kg)	249 kcal	499 kcal
120 lb (54.4 kg)	272 kcal	544 kcal
130 lb (59.0 kg)	295 kcal	590 kcal
140 lb (63.5 kg)	318 kcal	635 kcal
150 lb (68.0 kg)	340 kcal	680 kcal
160 lb (72.6 kg)	363 kcal	726 kcal
170 lb (77.1 kg)	386 kcal	771 kcal
180 lb (81.6 kg)	408 kcal	816 kcal
190 lb (86.2 kg)	431 kcal	862 kcal
200 lb (90.7 kg)	454 kcal	907 kcal
210 lb (95.3 kg)	476 kcal	953 kcal
220 lb (99.8 kg)	499 kcal	998 kcal
230 lb (104.3 kg)	522 kcal	1043 kcal
240 lb (108.9 kg)	544 kcal	1089 kcal
250 lb (113.4 kg)	567 kcal	1134 kcal
260 lb (117.9 kg)	590 kcal	1179 kcal
270 lb (122.5 kg)	612 kcal	1225 kcal
280 lb (127.0 kg)	635 kcal	1270 kcal
290 lb (131.5 kg)	658 kcal	1315 kcal
300 lb (136.1 kg)	680 kcal	1361 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	225 kcal	450 kcal
50 kg	250 kcal	500 kcal
55 kg	275 kcal	550 kcal
60 kg	300 kcal	600 kcal
65 kg	325 kcal	650 kcal
70 kg	350 kcal	700 kcal
75 kg	375 kcal	750 kcal
80 kg	400 kcal	800 kcal
85 kg	425 kcal	850 kcal
90 kg	450 kcal	900 kcal
95 kg	475 kcal	950 kcal
100 kg	500 kcal	1000 kcal
105 kg	525 kcal	1050 kcal
110 kg	550 kcal	1100 kcal
115 kg	575 kcal	1150 kcal
120 kg	600 kcal	1200 kcal
125 kg	625 kcal	1250 kcal
130 kg	650 kcal	1300 kcal
135 kg	675 kcal	1350 kcal

Compared with other training

Activity	METs
Taekwondo, combat simulation	14.3
Boxing, in ring, general	12.3
Rope jumping, fast pace, 120-160 skips/min	12.3
Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce	11.8
Judo	11.3
Rope skipping exercise, general	11.0
Boxing, punching bag, 180 b/min	10.8
Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)	10.3
Rope jumping, double under or more	10.0
Fencing, epee, competitive	9.8
Boxing, simulated boxing round, exercise	9.3
Boxing, punching bag, 120 b/min	8.5
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce	8.3
Boxing, sparring	7.8
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort	7.5
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity	7.5
Kickboxing	7.3
Boxing, punching bag, 60 b/min	7.0
Fencing, general	6.0
Tai chi chuan, Yang style	6.0
Wrestling, competitive (one match = 5 minutes)	6.0
Circuit training, body weight exercises	6.0
Boxing, punching bag	5.8
Martial Arts, different types, slower pace, novice performers, practice	5.3
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort	3.8
Tai chi, qi gong, general	3.3
Stretching, mild	2.3
Tai chi, qi gong, sitting, light effort	1.5

Source: 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024), pacompendium.com. MET values are reproduced unchanged.

Data: Adult Compendium of Physical Activities (2024) (Free to use, including commercially, with citation; MET values unchanged (terms on pacompendium.com)). Retrieved 2026-10-22.