Double-Unders Calories Burned: MET, 30 Min & WOD Time
Calculate double-under calories by body weight, active rope minutes, pace and rest. Compare practice sets, EMOMs, continuous intervals, and CrossFit WOD segments.
Use it now
Jump Rope (Double Unders) calories: quick answer and calculator
At your current setting of 160 lb and double-under practice with misses at MET 8.8, choose a common duration or jump straight to the calculator.
15 min
168
kcal
30 min
335
kcal
60 min
671
kcal
Search intent brief
Double-under calories depend on active jump time, not total WOD time
Double unders are usually performed in short high-output sets with misses, transitions, and rests. Count active rope time separately from the full workout clock unless the rope segment is truly continuous.
Selected estimate
MET 8.8
Double-under practice with misses
160 lb, 30 min
335
calories
160 lb, 60 min
671
calories
95 kg, 30 min
439
calories
When to use this calculator
Best for CrossFit double-under blocks, EMOMs, benchmark workouts, jump-rope skill practice, conditioning finishers, and fast rope intervals.
Source checkpoint
Source checkpoint: Calorique maps double unders to fast rope-skipping and vigorous rope-interval MET rows, then lowers the average when the set includes misses or long rest.
Jump Rope (Double Unders) Calorie Calculator
Double-under practice with misses for 30 minutes
335 kcal
MET 8.8 · 73 kg · 671 kcal/hour
Quick Answer: Jump Rope (Double Unders) Calories for 15, 30 and 60 Minutes
Double unders are usually performed in short high-output sets with misses, transitions, and rests. Count active rope time separately from the full workout clock unless the rope segment is truly continuous. Using double-under practice with misses at MET 8.8, your current 160 lb setting burns about 168 calories in 15 minutes, 335 calories in 30 minutes, and 671 calories in 60 minutes.
15 minutes
168 kcal
Double-under practice with misses at MET 8.8 for your selected weight of 160 lbs.
30 minutes
335 kcal
Common workout benchmark for jump rope (double unders) using active time only.
60 minutes
671 kcal
One-hour estimate at MET 8.8; subtract long rests or inactive coaching time.
160 lb, 30 minutes
335 kcal
Standard comparison row for jump rope (double unders) at MET 8.8.
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
Jump Rope (Double Unders) Calories by Intensity
Choose the row that best matches your real session. The same activity can produce very different calorie estimates depending on pace, resistance, hills, rest time, equipment, and how continuous the effort is.
| Style / Intensity | MET | Code | 155 lb: 30 min | Your 15 min | Your 30 min | Your 60 min | Use When |
|---|---|---|---|---|---|---|---|
| Double-under practice with misses | 8.8 | - | 325 kcal | 168 kcal | 335 kcal | 671 kcal | Use for skill practice, frequent misses, single-single-double patterns, or generous rest. |
| Double-under EMOM or mixed rope block | 11 | - | 406 kcal | 210 kcal | 419 kcal | 838 kcal | Use when double unders are mixed with single unders or short rest but breathing stays elevated. |
| Continuous double-under intervals | 12.3 | - | 454 kcal | 234 kcal | 469 kcal | 937 kcal | Best for fast rope segments with limited misses and active work counted separately from rest. |
| CrossFit WOD double-under segment | 12 | - | 443 kcal | 229 kcal | 457 kcal | 914 kcal | Use for the active rope segment inside a WOD; log wall balls, rowing, burpees, lifting, and rest separately. |
MET estimates are planning values, not lab measurements. Track the same activity consistently over time rather than treating a single calorie number as exact.
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 439 kcal in 30 minutes or 878 kcal in 60 minutes at the selected MET value of 8.8.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 251 kcal | 503 kcal |
| 140 lbs (64 kg) | 293 kcal | 587 kcal |
| 160 lbs (73 kg) | 335 kcal | 671 kcal |
| 180 lbs (82 kg) | 377 kcal | 754 kcal |
| 200 lbs (91 kg) | 419 kcal | 838 kcal |
| 210 lbs (95 kg) | 440 kcal | 880 kcal |
| 220 lbs (100 kg) | 461 kcal | 922 kcal |
| 250 lbs (113 kg) | 524 kcal | 1048 kcal |
What 335 Calories Looks Like in Food
After 30 minutes of jump rope (double unders), you would have burned the equivalent of:
4.3x Egg
78 cal each
3.5x Apple
95 cal each
3.2x Banana
105 cal each
2.7x Glass of Wine
125 cal each
2.4x Can of Soda
140 cal each
1.6x 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
Double-under practice with misses has a MET (Metabolic Equivalent of Task) value of 8.8. This means double-under practice with misses burns 8.8 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 double-under practice with misses for 1 hour would burn approximately 647 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Jump Rope (Double Unders) MET Values by Sub-Activity (Compendium of Physical Activities)
The 2024 Compendium of Physical Activities (Ainsworth et al., updated from 2011) breaks jump rope (double unders) into specific sub-activities, each with its own MET value reflecting the metabolic cost of that movement pattern. Use the table below to match your training to a closer estimate.
| Sub-activity | MET | Compendium Code | Calories / 30 min (160 lbs) | Notes |
|---|---|---|---|---|
| Double-under practice with misses | 8.8 | — | 335 | Use for skill practice, frequent misses, single-single-double patterns, or generous rest. |
| Double-under EMOM or mixed rope block | 11 | — | 419 | Use when double unders are mixed with single unders or short rest but breathing stays elevated. |
| Continuous double-under intervals | 12.3 | — | 469 | Best for fast rope segments with limited misses and active work counted separately from rest. |
| CrossFit WOD double-under segment | 12 | — | 457 | Use for the active rope segment inside a WOD; log wall balls, rowing, burpees, lifting, and rest separately. |
Citation: Double-under estimates are mapped to fast rope-skipping and vigorous jump-rope MET ranges. Count active rope time separately from missed reps, transitions, and WOD rest.
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 double-under practice with misses at MET 8.8. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For double-under practice with misses with a MET value of 8.8, 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 335 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 8.8 for double-under practice with misses 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)
Browse All 50+ Activities
Explore our complete library of activities with calorie calculators, from cardio and strength training to sports and daily activities.
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
Related Tools & Guides
TDEE Calculator
Calculate your Total Daily Energy Expenditure including exercise
Calorie Calculator
Find your daily calorie needs for weight loss, maintenance, or gain
Weight Loss Timeline
See exactly when you will reach your goal weight with projections
Macro Calculator
Optimize your protein, carbs, and fat intake for your goals
Across our network
- → Salario: US Salary by City — see what trainers, fitness instructors and athletes earn in your area
- → DegreeCalc: College Cost Calculator — exercise science, kinesiology, athletic training major ROI
- → Jouleio: Energy Cost Calculator — utility cost of treadmills, ellipticals, gym equipment
Frequently Asked Questions
How many calories does jump rope (double unders) burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 335 calories during 30 minutes of jump rope (double unders). This is based on a MET value of 8.8 for double-under practice with misses. 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 8.8. This means double-under practice with misses burns 8.8 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 8.8, a 160-lb person burns about 671 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 8.8, a 120-lb person burns about 251 calories in 30 minutes, while a 250-lb person burns approximately 524 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.
Should I log a whole CrossFit WOD as double unders?
No. Log only the active rope minutes as double unders. If the WOD also includes wall balls, rowing, burpees, lifting, or long rests, log the full session as CrossFit or circuit training and use the double-under page only for the rope segment.
How many calories does jump rope (double unders) burn per hour?
At the selected MET value of 8.8, a 160-lb person burns about 671 calories per hour during jump rope (double unders). A 120-lb person burns about 503 calories per hour, while a 200-lb person burns about 838 calories per hour.