Jump rope is a classic full-body workout that burns calories quickly and effectively. Whether you're looking to lose weight, improve your heart health, or simply get a solid cardio workout, jumping rope is a great option. But how many calories do you actually burn when you jump rope? The answer depends on a variety of factors, including your weight, jump rate, and the duration of your workout.
How Many Calories Do You Burn Jump Roping？
To calculate the number of calories you burn jumping rope, you need to use the metabolic equivalent (MET) formula. The MET value for jumping rope typically ranges from 8.8 to 12.3, depending on the intensity of your workout. Here's how you can use the MET formula to calculate your calories burned:
Calories burned per minute = (MET × body weight inkg × 3.5) ÷ 200
Let's break down the formula:
- MET: This represents the energy cost of the activity. A MET value of 1 corresponds to the oxygen consumption while at rest, which is about 3.5 milliliters of oxygen per kilogram of body weight per minute.
- body weight: This is your weight in kilograms.
- 3.5: This is a constant that converts milliliters of oxygen to calories.
- 200: This is the divisor used to calculate the number of calories burned.
For example, if you weigh 70 kilograms (154 pounds) and jump rope at a moderate pace with a MET value of 11.8, you can calculate the number of calories you burn per minute using the following formula:
calories burned per minute = (11.8 × 70 × 3.5) ÷ 200
This calculates to approximately 150 calories per minute, or 9,000 calories per hour, at a moderate intensity.
How Long Will It Take to Burn 1000 Calories？
Burning 1000 calories in a workout depends on several factors, including your weight, jump rate, and the duration of your workout. Here's how you can estimate how long it takes to burn 1000 calories based on the MET formula:
total calories burned = calories burned per minute × time (minutes)
- total calories burned: This is the total number of calories you want to burn.
- calories burned per minute: This is the number of calories you calculated per minute using the MET formula.
- time (minutes): This is the length of your workout in minutes.
Let's say you want to burn 1000 calories in 10 minutes at a moderate intensity. You would calculate it like this:
1000 calories = (150 calories/minute × 10 minutes)
In this case, you would need to spend about 10 minutes at a moderate intensity to burn 1000 calories.
How does Your Weight Affect Calories Burned Jump Rope?
Your weight has a significant impact on the number of calories you burn while jump rope. Heavier people generally burn more calories doing the same activity because they have more body mass to move. Here's how your weight affects calorie burning:
Formula
calories burned = (MET × body weight in kg × 3.5) ÷ 200
- MET: As we discussed earlier.
- body weight: This is your weight in kilograms.
- 3.5: As we discussed earlier.
- 200: As we discussed earlier.
Example
Let's say you weigh 60 kilograms (132 pounds) and jump rope at a slow pace with a MET value of 8.8. Here's how you can calculate the number of calories you burn per minute:
calories burned = (8.8 × 60 kg × 3.5) ÷ 200
This calculates to approximately 91 calories per minute, or 5460 calories per hour, at a slow pace.
Calorie Deficit and Weight Loss
To lose weight, you need to calculate a calorie deficit, which means burning more calories than you consume. The number of calories you burn jump rope also depends on how intense your workout is and how long you can maintain it. Here's how you can create a calorie deficit using jump rope:
- Define your calorie goal: decide how many calories you want to burn per day or per workout.
- Calculate your daily energy expenditure (TDEE): this is the number of calories you burn doing all your daily activities, excluding exercise.
- Determine your exercise energy requirement (EER): this is the number of additional calories you need to burn above your TDEE to support your exercise regimen.
- Calculate your jump rope calorie burn: use the MET formula to calculate how many calories you burn while jump rope. This will give you an idea of how many extra calories you need to consume to create a calorie deficit.
- Adjust your diet: to achieve your calorie deficit, you may need to reduce your intake of unhealthy foods or increase your intake of healthy foods.
Jump Rope Workouts for Different Levels of Intensity
Jump rope is a versatile exercise that can be performed at different levels of intensity. Here are some examples:
Light Intensity
- Pace: Less than 100 RPMs (revolutions per minute)
- Effort: Light jogging or walking
- Duration: 10-20 minutes
Moderate Intensity
- Pace: Between 100 and 120 RPMs
- Effort:跑步
- Duration: 10-30 minutes
High Intensity
- Pace: More than 120 RPMs
- Effort: High-intensity interval training (HIIT)
- Duration: 10-20 minutes
