Jump Rope – Moderate Pace
Jumping rope is a high‑calorie‑burn, full‑body exercise that improves coordination, agility, and cardiovascular fitness. It also strengthens the calves and shoulders in a compact workout.
Calorie Burn Highlights
431
kcal estimated
12.3
Very Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 12.3 means this activity burns 12.3× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Jump Rope – Moderate Pace
- 1
Hold handles at hip height with elbows close to your body and wrists driving the rotation.
- 2
Jump just high enough to clear the rope (1–2 inches), landing softly on the balls of your feet.
- 3
Keep your core engaged and gaze forward rather than at the rope.
- 4
Start with 30‑second intervals and rest 15 seconds; build up to continuous jumping.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Large Blueberry Muffin (~430 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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