Calories burned: Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce

Name: Energy cost of Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce
Creator: Compendium of Physical Activities

Activity: Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce
MET value: 11.8
Compendium code: 15551
At 155 lb (70 kg): about 830 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 11.8 × 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)	268 kcal	535 kcal
110 lb (49.9 kg)	294 kcal	589 kcal
120 lb (54.4 kg)	321 kcal	642 kcal
130 lb (59.0 kg)	348 kcal	696 kcal
140 lb (63.5 kg)	375 kcal	749 kcal
150 lb (68.0 kg)	401 kcal	803 kcal
160 lb (72.6 kg)	428 kcal	856 kcal
170 lb (77.1 kg)	455 kcal	910 kcal
180 lb (81.6 kg)	482 kcal	963 kcal
190 lb (86.2 kg)	508 kcal	1017 kcal
200 lb (90.7 kg)	535 kcal	1070 kcal
210 lb (95.3 kg)	562 kcal	1124 kcal
220 lb (99.8 kg)	589 kcal	1178 kcal
230 lb (104.3 kg)	616 kcal	1231 kcal
240 lb (108.9 kg)	642 kcal	1285 kcal
250 lb (113.4 kg)	669 kcal	1338 kcal
260 lb (117.9 kg)	696 kcal	1392 kcal
270 lb (122.5 kg)	723 kcal	1445 kcal
280 lb (127.0 kg)	749 kcal	1499 kcal
290 lb (131.5 kg)	776 kcal	1552 kcal
300 lb (136.1 kg)	803 kcal	1606 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	266 kcal	531 kcal
50 kg	295 kcal	590 kcal
55 kg	324 kcal	649 kcal
60 kg	354 kcal	708 kcal
65 kg	384 kcal	767 kcal
70 kg	413 kcal	826 kcal
75 kg	442 kcal	885 kcal
80 kg	472 kcal	944 kcal
85 kg	502 kcal	1003 kcal
90 kg	531 kcal	1062 kcal
95 kg	560 kcal	1121 kcal
100 kg	590 kcal	1180 kcal
105 kg	620 kcal	1239 kcal
110 kg	649 kcal	1298 kcal
115 kg	678 kcal	1357 kcal
120 kg	708 kcal	1416 kcal
125 kg	738 kcal	1475 kcal
130 kg	767 kcal	1534 kcal
135 kg	796 kcal	1593 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.