How many calories do 10 minutes of jumping rope burn?

At 70 kg about 120 kcal total energy – roughly as much as almost half an hour of normal walking.

Does jumping rope burn more than jogging?

Per minute, more than easy to medium jogging: jumping rope is 11.0 MET in the Compendium, jogging at 8 km/h 8.5 MET. Only at 11 km/h does jogging draw level – and it can be kept up much longer.

How long do I need to jump rope for 500 kcal?

At 70 kg just over 40 minutes in one go on paper – in practice rather spread over several short sessions with breaks.

Calories burned by sportCalories burned

Calories burned jumping rope

By Thomas Freimoser · Updated: October 26, 2026

Jumping rope is at the very top for burn per hour – level with jogging at 11 km/h. But hardly anyone keeps it up for long: it is a tool for short, hard sessions.

Short answer

At 70 kg you burn about 720 kcal per hour jumping rope. Short sessions are realistic: 10 minutes burn about 120 kcal, 15 minutes about 180 kcal.

kcal per hour by pace and body weight

Pace / variant	55 kg	70 kg	85 kg	100 kg
general11 MET · Code 02068	640	720	800	880

Example person: 35 years, 172 cm · total energy including resting metabolism · rounded to 5 kcal · MET values: Compendium 2024.

Calculate for your bodyHeight, age and sex shift the values by up to 20 %.

What raises the burn

Short and effective: 10 minutes of jumping rope burn as much as almost 30 minutes of normal walking (11.0 against 3.8 MET).
In intervals: jump 30 to 60 seconds, short break – that way you get through the session without overloading the calves.
Feet and knees take an impact with every jump. The planner therefore caps jumping rope at 1 hour a day.

Frequently asked questions

How many calories do 10 minutes of jumping rope burn?: At 70 kg about 120 kcal total energy – roughly as much as almost half an hour of normal walking.
Does jumping rope burn more than jogging?: Per minute, more than easy to medium jogging: jumping rope is 11.0 MET in the Compendium, jogging at 8 km/h 8.5 MET. Only at 11 km/h does jogging draw level – and it can be kept up much longer.
How long do I need to jump rope for 500 kcal?: At 70 kg just over 40 minutes in one go on paper – in practice rather spread over several short sessions with breaks.

In comparison

Similar burn at 70 kg, from the calmest to the most intense variant:

Jump rope720 kcal/h
Jogging425–720 kcal/h
Swimming345–685 kcal/h
Dancing390–640 kcal/h

And for the 10K Burn Challenge?

With jumping rope alone it would take 1.4 hours to burn 1,000 kcal. The planner shows how a whole day of 5,000 to 10,000 kcal comes together.

Build a day in the planner

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For healthy, trained adults only. Burning 10,000 kcal in a day is extreme. Drink, eat, rest – and stop immediately at any warning sign. Safety & methodology