Jump Rope (Double Unders) Calories Burned Calculator
Calculate jump rope (double unders) calories burned by body weight and duration. Uses a MET estimate of 12 with quick 15, 30, 45, 60, 90, and 120 minute tables.
Jump Rope (Double Unders) Calorie Calculator
Jump Rope (Double Unders) for 30 minutes
457 kcal
MET 12 · 73 kg · 914 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. Metric benchmark: a 95 kg person burns about 599 kcal in 30 minutes or 1197 kcal in 60 minutes at the selected MET value of 12.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 343 kcal | 686 kcal |
| 140 lbs (64 kg) | 400 kcal | 800 kcal |
| 160 lbs (73 kg) | 457 kcal | 914 kcal |
| 180 lbs (82 kg) | 514 kcal | 1029 kcal |
| 200 lbs (91 kg) | 572 kcal | 1143 kcal |
| 210 lbs (95 kg) | 600 kcal | 1200 kcal |
| 220 lbs (100 kg) | 629 kcal | 1257 kcal |
| 250 lbs (113 kg) | 714 kcal | 1429 kcal |
What 457 Calories Looks Like in Food
After 30 minutes of jump rope (double unders), you would have burned the equivalent of:
5.9x Egg
78 cal each
4.8x Apple
95 cal each
4.4x Banana
105 cal each
3.7x Glass of Wine
125 cal each
3.3x Can of Soda
140 cal each
2.2x 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 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing jump rope (double unders) for 1 hour would burn approximately 882 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
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 standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use jump rope (double unders) at MET 12. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
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 457 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 selected 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
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
Running
MET 9.8 · High · Cardio
~373 cal / 30 min (160 lbs)
Weightlifting
MET 6 · Moderate to High · Strength
~229 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~457 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate jump rope (double unders) calorie burn: The MET (Metabolic Equivalent of Task) value of 12 for jump rope (double unders) comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for jump rope (double unders): 12 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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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 457 calories during 30 minutes of jump rope (double unders). This is based on a MET value of 12 for jump rope (double unders). Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of jump rope (double unders)?
The default MET (Metabolic Equivalent of Task) value for jump rope (double unders) is 12, while the selected training style uses MET 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) can be effective for weight loss when performed intensely enough. With a selected MET value of 12, a 160-lb person burns about 914 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). At the selected MET value of 12, a 120-lb person burns about 343 calories in 30 minutes, while a 250-lb person burns approximately 714 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.