How many calories can you burn jumping rope?

Keeping control of your calories is the key to weight loss. Burn more than you consume, and you’ll lose weight. It’s that simple.

Yet, according to the Australian Institute of Health and Welfare, we’re the 10th most overweight country in the world [1].

Much of it is down to the standard Aussie diet, where only 4.2% of adults meet the government’s fruit and vegetable consumption guidelines [2]. On the other hand, we’re also not exercising enough, with only 1 in 5 Aussies meeting the physical activity guidelines in 2022 [3].

So, it’s time for us to exercise more. And jumping rope is often seen as one of the best cardio activities you can do. But just how many calories can you burn?

Is jumping rope good for weight loss?

Any form of physical activity is excellent for weight loss because the body is using more energy to sustain itself in the form of calories. Without those calories available, your body doesn’t have the energy for athletic performance.

Jumping rope is a type of cardiovascular exercise, which is defined as any physical activity that uses aerobic metabolism.

Essentially, aerobic metabolism is the chemical process by which the body uses carbohydrates, fats, and proteins for energy.

How many calories does jumping rope burn?

Jumping rope burns a considerable number of calories, but there’s no linear number. Your calories burned by jumping rope depend on your body weight, how quickly you jump, and the intensity you’re jumping at.

According to the American Heart Association, here are some average numbers of calories burned every hour [4]:

• 100 pounds (45 kilos) – 500 calories
• 150 pounds (68 kilos) – 750 calories
• 200 pounds (91 kilos) – 1,000 calories

As you can see, jumping rope can make a big difference, but is this the cardio exercise for you? Let’s look at how it stacks up to some of the most common cardio exercises.

Running

Running is often compared to jumping rope because they have similar benefits on the cardiovascular system and use the same muscles.

Generally, jumping rope will burn more calories. According to one study, jumping rope for 10 minutes a day has the same impact on your cardiovascular health as a 30-minute jog [5].

Swimming

Swimming may look like you’re using more of your body when doing freestyle or butterfly, but you actually engage more muscles when jumping rope.

According to a National Institutes of Health study, vigorous swimming burns around 500 calories an hour, whereas jumping rope burns a similar amount but has zero impact on your body, which is better if you’re carrying a chronic injury [6].

Cycling

Cycling activates your legs, hips, and glutes, but there’s little going on above the waist. In contrast, jumping rope activates your arms, core, and legs.

Harvard University found that someone weighing 70 kilos will burn around 298 calories in 30 minutes cycling at a leisurely pace, putting it in a similar category as jumping rope [7].

Other health benefits of jumping rope

Jumping rope has benefits far beyond weight loss and burning calories. Exercise is a proven way of keeping you happier and healthier for longer.

For example, the British Journal of Sports Medicine examined 5,700 elderly men in Norway and found that those who exercised for just 3 hours a week lived an average of 5 years longer than those who lived a sedentary lifestyle [8].

So, what health benefits can you expect from jumping rope?

• Increase your heart rate – Elevating your heart rate is a great way of strengthening your heart health. Jumping faster will engage more of your anaerobic systems, giving you an even bigger boost.
• Improve coordination and balance – Studies have shown that jumping rope improves both balance and coordination, which is especially important as you get older, and both of these naturally decline [9].
• Build bone density – Bone density is something else we lose as we age. Research shows that jumping rope keeps bones healthy and strong [10]. This benefit arises from the fact jumping rope also counts as a load-bearing activity.
• Better mental health – Exercise has long been associated with better mental health and jumping rope can make a bigger difference than you think [11].
• Strengthen muscles – Jumping rope is a full-body workout, unlike most other forms of cardio. It engages various muscles, including shoulders, arms, core, calves, thighs, and glutes. Over time, you’re guaranteed to get stronger as you move for longer and increase your explosive power.

Moreover, it’s worth mentioning that jumping rope is fun. It might sound quite monotonous, but there are countless jumps to master, and you can go at the pace you feel.

As with any new routine, you've got to find what you enjoy doing, or it'll become just another chore.

How often should you jump rope?

Jumping rope is a low-impact exercise, meaning it doesn’t put the same strain on your body as, say, running.

Even as a beginner, you can jump rope 3-5 times a week without hurting yourself. Once you get fitter, there’s no reason why you can’t even jump rope every day.

Most people tend to jump for anywhere from 30 minutes to an hour, but what matters is that you listen to your body. Start slow and ease yourself into it. If you begin feeling like there’s something wrong, there’s no reason you can’t ease off.

And if you've got a chronic health problem, speak to your doctor before adding any new exercise to your day. It's always better to be safe than sorry.

How to get started with jumping rope

Anyone who’s made it past the age of 10 has probably jumped rope at some point in their lives. The chances are you already know how to jump rope. If so, it’s like riding a bike in that you never truly forget.

Regardless of your experience, proper form and pacing is the recipe for success. The last thing you want is to get injured, so it’s essential to start right. Follow these steps to jump rope for the first time.

Start small

Don’t underestimate how intense jumping rope can be. If you’re not used to this type of aerobic exercise — or any aerobic exercise — begin with some short practice sessions, focusing on a moderate pace. 5-10 minutes is where many people start.

Gradually increase the duration and pace of your workout every week as your fitness level improves.

Choose the right rope

A rope isn’t just a rope. Jump rope instructors advise using a rope no more than 91 centimetres more than your height or 3 feet.

Too many Aussies trip themselves up or don’t get the full benefits because they don’t have the right jump ropes.

Find your style 

Finding what’s fun is crucial because you won’t jump rope regularly if you're bored.

Some people prefer simple solo jump practice at home, whereas others like to join classes. On the other hand, some gyms even have classes incorporating other parts of fitness, like stretching and free weights.

Practice your form

Form is as much an issue in jumping rope as it is in any other form of cardio. With proper jump rope fundamentals, you’ll avoid injury and get the most from your workout. Follow these tips:

• Jump about 2.5 centimetres, or 1 inch, off the ground.
• Keep your elbows tucked into your sides.
• Stay on the balls of your feet when jumping.
• Use your wrists to swing the rope.

Upgrade your health

Jumping rope isn’t going to cause a miracle in weight loss, nor will it turn you into a Greek god.

Combine your jump rope workout with other exercises to provide a more well-rounded experience, and adopt a balanced diet to give your body the fuel it needs.

Options like Pilot’s weight loss program can help you burn calories and build the body you want. You can learn to control hunger and cravings, rewiring your relationship with food to achieve sustainable weight loss.

But what makes a balanced diet? Focus on your macros for general health.

According to the National Health and Medical Research Council (NHMRC) of Australia, here’s a rough guideline for what your macros should look like [12]:

• Carbohydrates – 45-65%
• Fat – 20-35%
• Protein – 15-25% 

Of course, where you get these from matters. A trip to McDonald’s and lots of salt, sugar, and saturated fat will only get in the way of your progress. Focus on fresh, healthy, whole foods as the majority of your diet.

How to increase the intensity of your workouts

Getting the most from your jump rope routine means pushing yourself as much as possible. It will also improve your calorie burn and make you stronger.

Think you’re ready to move up? Here are some ideas for increasing the intensity:

• Use a weighted rope to add strength training.
• Increase your speed as much as possible.
• Consider interval training to supercharge your workout.
• Increase the duration. 

Jumping rope is a real workout and often surprises people who think it’s a relatively leisurely activity. The key is to build your base slowly and not overdo it initially, or you could risk an injury.

Image credit: Pavel Danilyuk via Pexels