Calories Burned Jump Rope (Double Unders)
Calculate how many calories you burn during jump rope (double unders). Personalized results based on your weight and exercise duration using a scientifically validated MET value of 12.
Jump Rope (Double Unders) Calorie Calculator
Jump Rope (Double Unders) for 30 minutes
435 kcal
MET 12 · 73 kg · 871 kcal/hour
Calories Burned by Duration (Jump Rope (Double Unders))
How many calories you burn during jump rope (double unders) at different durations, based on your current weight of 160 lbs.
Calories Burned Jump Rope (Double Unders) by Body Weight
The table below shows estimated calories burned during jump rope (double unders) for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 327 kcal | 653 kcal |
| 140 lbs (64 kg) | 381 kcal | 762 kcal |
| 160 lbs (73 kg) | 435 kcal | 871 kcal |
| 180 lbs (82 kg) | 490 kcal | 980 kcal |
| 200 lbs (91 kg) | 544 kcal | 1089 kcal |
| 220 lbs (100 kg) | 599 kcal | 1197 kcal |
| 250 lbs (113 kg) | 680 kcal | 1361 kcal |
What 435 Calories Looks Like in Food
After 30 minutes of jump rope (double unders), you would have burned the equivalent of:
5.6x Egg
78 cal each
4.6x Apple
95 cal each
4.1x Banana
105 cal each
3.5x Glass of Wine
125 cal each
3.1x Can of Soda
140 cal each
2.1x Bowl of Rice
206 cal each
About Jump Rope (Double Unders) and Calorie Burn
Double unders are an advanced jump rope technique where the rope passes under your feet twice per jump, requiring a higher jump and faster wrist rotation. This explosive movement dramatically increases calorie burn compared to standard jump rope, making it one of the highest calorie-burning exercises per minute. Double unders are a staple of CrossFit workouts and develop exceptional coordination, calf endurance, and cardiovascular capacity. The rapid jumping pattern creates an intense plyometric training stimulus.
Understanding the MET Value
Jump Rope (Double Unders) has a MET (Metabolic Equivalent of Task) value of 12. This means jump rope (double unders) burns 12 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing jump rope (double unders) for 1 hour would burn approximately 840 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Jump Rope (Double Unders) Calorie Burn
- Master single unders consistently before attempting double unders
- Use wrist rotation rather than arm swings to spin the rope faster
- Jump only slightly higher than a single under — efficiency is key
- Practice with a speed rope (thin cable) for easier double under execution
- Start with single-single-double patterns to build rhythm and timing
Muscles Worked During Jump Rope (Double Unders)
Category
Cardio
Intensity
Very High
MET Value
12
Equipment
Speed Jump Rope
How We Calculate Calories Burned During Jump Rope (Double Unders)
Our jump rope (double unders) calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For jump rope (double unders) with a MET value of 12, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do jump rope (double unders) for 30 minutes (0.5 hours), you would burn approximately 436 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 12 for jump rope (double unders) represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Jump Rope (Double Unders) vs. Other Activities
See how jump rope (double unders) compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
Running
MET 9.8 · High · Cardio
~356 cal / 30 min (160 lbs)
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does jump rope (double unders) burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 435 calories during 30 minutes of jump rope (double unders). This is based on a MET value of 12. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of jump rope (double unders)?
The MET (Metabolic Equivalent of Task) value for jump rope (double unders) is 12. This means jump rope (double unders) burns 12 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is jump rope (double unders) good for weight loss?
Yes, jump rope (double unders) is an effective exercise for weight loss. With a MET value of 12, it burns a significant number of calories per session. A 160-lb person burns about 871 calories per hour. Combined with a balanced diet, regular jump rope (double unders) can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during jump rope (double unders)?
Body weight significantly impacts calorie burn during jump rope (double unders). A 120-lb person burns about 327 calories in 30 minutes, while a 250-lb person burns approximately 680 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does jump rope (double unders) work?
Jump Rope (Double Unders) primarily works the Calves, Quadriceps, Shoulders, Forearms, and Core. The high intensity of this exercise also provides significant cardiovascular conditioning.