Calories burned: Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce

Name: Energy cost of Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce
Creator: Compendium of Physical Activities

Activity: Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce
MET value: 8.3
Compendium code: 15552
At 155 lb (70 kg): about 584 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 8.3 × 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)	188 kcal	376 kcal
110 lb (49.9 kg)	207 kcal	414 kcal
120 lb (54.4 kg)	226 kcal	452 kcal
130 lb (59.0 kg)	245 kcal	489 kcal
140 lb (63.5 kg)	264 kcal	527 kcal
150 lb (68.0 kg)	282 kcal	565 kcal
160 lb (72.6 kg)	301 kcal	602 kcal
170 lb (77.1 kg)	320 kcal	640 kcal
180 lb (81.6 kg)	339 kcal	678 kcal
190 lb (86.2 kg)	358 kcal	715 kcal
200 lb (90.7 kg)	376 kcal	753 kcal
210 lb (95.3 kg)	395 kcal	791 kcal
220 lb (99.8 kg)	414 kcal	828 kcal
230 lb (104.3 kg)	433 kcal	866 kcal
240 lb (108.9 kg)	452 kcal	904 kcal
250 lb (113.4 kg)	471 kcal	941 kcal
260 lb (117.9 kg)	489 kcal	979 kcal
270 lb (122.5 kg)	508 kcal	1017 kcal
280 lb (127.0 kg)	527 kcal	1054 kcal
290 lb (131.5 kg)	546 kcal	1092 kcal
300 lb (136.1 kg)	565 kcal	1129 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	187 kcal	374 kcal
50 kg	208 kcal	415 kcal
55 kg	228 kcal	457 kcal
60 kg	249 kcal	498 kcal
65 kg	270 kcal	540 kcal
70 kg	290 kcal	581 kcal
75 kg	311 kcal	622 kcal
80 kg	332 kcal	664 kcal
85 kg	353 kcal	706 kcal
90 kg	374 kcal	747 kcal
95 kg	394 kcal	789 kcal
100 kg	415 kcal	830 kcal
105 kg	436 kcal	872 kcal
110 kg	457 kcal	913 kcal
115 kg	477 kcal	955 kcal
120 kg	498 kcal	996 kcal
125 kg	519 kcal	1038 kcal
130 kg	540 kcal	1079 kcal
135 kg	560 kcal	1120 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.