How Many Calories Can You Burn Jumping Rope?

a pile of jump ropes

Jumping rope is one of the more underrated forms of cardio when it comes to losing weight and burning calories. Most people will look at traditional options such as rowing machines, treadmills, and even running outside on the track while forgetting about their jump rope.

This is why it’s important to learn about the advantages of jumping rope and why it is still one of the more beneficial low-impact cardio options available to you.

Here’s more on what makes jumping rope great and how many calories are burned per minute.

Number of Calories Burned While Jumping Rope

The number of calories burned per minute while jumping rope will vary from person to person. There are several variables at play while making this calculation including the person’s weight, lung capacity, technique, and more. All of these details play a role in the amount of energy used per minute during the jump rope session.

In general, a person will use up to 10 to 20 calories per minute of jumping rope [1].

This means a person that is going through a 20-minute workout session with continuous jumping role will burn approximately 200-400 calories. This is why jumping rope is considered one of the better cardiovascular exercises on the planet and is well-regarded by professional athletes including boxers.

Benefits of Jumping Rope

a woman getting ready to jump rope

1. Low-Maintenance

It starts with being able to workout and not have to think about anything else. Let’s assume the jump rope starts to break down, you will easily be able to spend a few dollars and buy a new one. This is what makes jumping rope such an integral option for those who want to do it the right way and want to see great results.

It is a low-maintenance activity that doesn’t take up a lot of space and doesn’t require a major investment. The average person is able to pick up a brand-new jump rope in minutes and get started.

Having a solution that is easy to maintain and manage is what makes it beneficial for those who want to do things the right way.

2. Fast Calorie Burn

What is the number one goal for those looking to jump rope? You are looking to lose a bit of weight and burn off those calories while getting the heart rate up.

This means it is important to go with a solution that is able to race through calories without wasting time. Jumping rope is among the best when it comes to burning calories and that is what makes it special. You are able to get more value for your time and that is important in this day and age.

Anyone that is on a time constraint will love the idea of grabbing their jump rope and going through a quick 10-15 minute session. For most, this is all it takes to sweat and get the heart pounding.

3. Simple to Learn

a woman stretches out her jump rope

Jumping rope is easy to learn and that’s something people fall in love with [2]. Of course, over time you are able to learn different moves and make it challenging but the general jumping motion is easy to mimic. This is why more and more people start off with the jump rope and make it a part of their cardio routine.

It doesn’t take up a lot of space and you are able to get started at any age.

This is why people make the most of their jump rope and start to incorporate it into their routine immediately. It keeps things entertaining and you are able to get more out of a session at the same time. it’s a win-win.

4. Great for Legs

Since you are going to be jumping in the same spot with the help of a jump rope, it adds real value for those who want to improve their leg power and stamina.

If you are someone that is always on their feet and want to feel stronger than jumping rope is great for the leg muscles. For example, your calves are going to be put through a lot during each session and this tends to build them up over the long-term. As a result, you are able to feel stronger on your feet and move around with increased mobility.

5. Portable & Compact

Are you someone that is always traveling for work? Are you a person that likes working out wherever they are and don’t want to invest in different gym memberships?

Most people don’t have that much money to spare and don’t want to go running outside all the time. If that is something you are able to relate to then it’s time to look into the world of jumping rope. It is able to burn a serious amount of calories without having to leave the comfort of your room.

All you need is a simple jump rope and a little bit of space to jump up and down. It is as simple as this.

6. Fun

Most people will look at the jump rope and assume it is just like any other type of cardio. However, people that go through multiple sessions realize it can be therapeutic and a great way to relieve stress while having fun. There is a sense of entertainment involved with jumping rope as you are able to get into a rhythm and complete different jumps.

Over time, you are going to develop a rhythm and this is what people fall in love with. It becomes something they look forward to.

7. Great for Bone Density

Your bone density tends to improve by working out and this is true for almost any type of physical activity. However, studies have shown jumping rope is among the best in the fitness industry at improving bone density across the board in a safe manner [3]. This is why it is beneficial for those who want to improve their physical health while shedding calories at the same time. Remember, the goal is to get the best of both worlds while trying to stay as healthy as possible.

This is when cardio starts to become advantageous.

8. Improves Breathing

Your lung capacity is going to go through the roof with the use of a jump rope. Too many people assume they are going to improve their lung capacity by simply going to the gym and that’s untrue. In fact, many cardiovascular activities don’t offer enough improvement in this regard and that leads to long-term issues.

To avoid being in a situation where your breathing isn’t improved, why not invest in a high-grade jump rope?

It is designed to offer a streamlined solution that teaches you how to breathe while you are going through the session. You are able to synchronize your breathing and improve your oxygen levels by doing this. Some of the world’s finest athletes incorporate jumping rope into their sessions for this reason.

Final Thoughts

Yes, jumping rope is one of the best cardiovascular exercises on the planet and is a must for those who want to optimize their cardio sessions. Too many people end up going through grueling sessions on the treadmill or rowing machine when all they required was a simple jump rope. While those cardio machines are useful, it’s not always the way to go when you are on the move. Packing a jump rope is easy and doesn’t take a lot out of your pocket.

Keep things simple and incorporate jumping rope into your workout routines as soon as possible. You will notice an immediate shift in how you feel and how many calories are burned per workout session.


  1. Daniel Bubnis, Balanced Workout Routine with Jump Rope Can Help You Lose Weight, Healthline. Retrieved at
  2. Learn How to Jump Rope: The Complete Beginner’s Guide to Jump Rope Training, Cross Rope. Retrieved at
  3. Markham Heid, Why Jumping Rope is a Shockingly Good Workout, Time. Retrieved at