Calories burned: Rope skipping exercise, general

Name: Energy cost of Rope skipping exercise, general
Creator: Compendium of Physical Activities

Activity: Rope skipping exercise, general
MET value: 11.0
Compendium code: 02068
At 155 lb (70 kg): about 773 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 11.0 × 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)	249 kcal	499 kcal
110 lb (49.9 kg)	274 kcal	549 kcal
120 lb (54.4 kg)	299 kcal	599 kcal
130 lb (59.0 kg)	324 kcal	649 kcal
140 lb (63.5 kg)	349 kcal	699 kcal
150 lb (68.0 kg)	374 kcal	748 kcal
160 lb (72.6 kg)	399 kcal	798 kcal
170 lb (77.1 kg)	424 kcal	848 kcal
180 lb (81.6 kg)	449 kcal	898 kcal
190 lb (86.2 kg)	474 kcal	948 kcal
200 lb (90.7 kg)	499 kcal	998 kcal
210 lb (95.3 kg)	524 kcal	1048 kcal
220 lb (99.8 kg)	549 kcal	1098 kcal
230 lb (104.3 kg)	574 kcal	1148 kcal
240 lb (108.9 kg)	599 kcal	1197 kcal
250 lb (113.4 kg)	624 kcal	1247 kcal
260 lb (117.9 kg)	649 kcal	1297 kcal
270 lb (122.5 kg)	674 kcal	1347 kcal
280 lb (127.0 kg)	699 kcal	1397 kcal
290 lb (131.5 kg)	723 kcal	1447 kcal
300 lb (136.1 kg)	748 kcal	1497 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	248 kcal	495 kcal
50 kg	275 kcal	550 kcal
55 kg	302 kcal	605 kcal
60 kg	330 kcal	660 kcal
65 kg	358 kcal	715 kcal
70 kg	385 kcal	770 kcal
75 kg	412 kcal	825 kcal
80 kg	440 kcal	880 kcal
85 kg	468 kcal	935 kcal
90 kg	495 kcal	990 kcal
95 kg	522 kcal	1045 kcal
100 kg	550 kcal	1100 kcal
105 kg	578 kcal	1155 kcal
110 kg	605 kcal	1210 kcal
115 kg	632 kcal	1265 kcal
120 kg	660 kcal	1320 kcal
125 kg	688 kcal	1375 kcal
130 kg	715 kcal	1430 kcal
135 kg	742 kcal	1485 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.