10 min of jumping rope burns 115–205 cal at moderate pace. 130 lb = 115, 155 lb = 135, 200 lb = 175, 230 lb = 205 cal. Free MET-based table.
Ten minutes of moderate jumping rope (100–120 skips/min, MET 11.8) burns approximately 115–205 calories: a 130 lb person burns ~115 cal, a 155 lb person burns ~135 cal, a 200 lb person burns ~175 cal, and a 230 lb person burns ~205 cal.
Ten minutes is a realistic first session for a beginner and a common warm-up round for boxers, MMA athletes, and CrossFit workouts. Continuous 10-minute rope work is surprisingly demanding — most beginners break it into 3–4 shorter rounds. Because rope is high-impact vertically loaded exercise, it recruits calves, glutes, shoulders, and core simultaneously, driving up heart rate faster than most cardio at the same MET.
Ten minutes of moderate skipping burns slightly more than 10 minutes of running at 6 mph and about 2× as many calories as 10 minutes of brisk walking. It compares directly with 10 minutes of vigorous cycling (14–16 mph) but requires no equipment beyond a $10 rope.
Use 10 minutes of jump rope as a daily warm-up, a HIIT finisher, or a rainy-day cardio substitute. Three 10-minute sessions per week burn ~400 cal from exercise alone while conditioning calves, ankles, and shoulders — muscle groups that most runners and cyclists under-train.
Direct answer: 10 minutes of jumping rope burns an estimated 116–205 calories, depending on body weight (180 lb / 82 kg: ~161 kcal). Intensity assumed: Moderate (100–120 skips/min) (MET 11.8). This is an estimate, not a measurement.
| Body weight | Calories burned |
|---|---|
| 130 lb (59 kg) | ~116 cal |
| 155 lb (70 kg) | ~138 cal |
| 180 lb (82 kg) | ~161 cal |
| 205 lb (93 kg) | ~183 cal |
| 230 lb (104 kg) | ~205 cal |
Example: At MET 11.8, a 180 lb (82 kg) person doing 10 minutes of jumping rope burns approximately 161 calories: 11.8 × 82 × 0.17 h ≈ 161 kcal.
There is no single universal calorie figure for this activity. At 180 lb (82 kg) and the same 10 minutes:
| Style / effort | MET | Estimate |
|---|---|---|
| Slow (under 100 skips/min) | 8.8 | ~120 cal |
| Fast (over 120 skips/min) | 12.3 | ~168 cal |
An estimated 116–205 calories, depending on body weight. A 180 lb (82 kg) person burns about 161 kcal, calculated as MET 11.8 × 82 kg × 0.17 hours.
About 16.1 kcal per minute for a 180 lb (82 kg) person, or 2.0 kcal per kilogram of body weight across the whole session.
Because the MET formula scales directly with body mass: a 130 lb person burns about 116 kcal here versus 205 kcal for a 230 lb person — a 77% spread for the identical session.
From the 2024 Adult Compendium of Physical Activities, the reference database of measured MET intensities for physical activities. Every figure on this page uses that value in the formula Calories = MET × body weight (kg) × duration (hours).
They are estimates from population averages, not measurements. Individual results commonly land within about ±15% of the figure shown; actual intensity and pace, body composition and fitness, terrain and technique all shift the real number. The values are gross calories, so they include the energy you would have burned at rest.
Open the jumping rope calorie calculator to enter your own weight, intensity and duration.