Why jumping rope ranks so high
Jumping rope is one of the most calorie-dense forms of cardio per minute because it recruits both legs explosively, demands wrist and shoulder coordination, and keeps the core engaged for posture. The Compendium of Physical Activities lists moderate skipping at 11.8 MET, which is higher than running at 8 km/h (8.0 MET).
Intensity guide
- Slow (≤ 100 skips/min, basic two-foot bounce): 8.8 MET
- Moderate (~120 skips/min, alternating-foot or fast bounce): 11.8 MET
- Fast (> 120 skips/min, criss-cross or double-unders): 12.3 MET
How to start without injuring yourself
Jumping rope is high-impact — the ground reaction force per skip can exceed 2× body weight. Start with rounds of 30–60 seconds on, 60 seconds off, progressing over weeks. Avoid jumping on concrete; a wood floor or rubber gym mat is much kinder on calves and Achilles tendons.
Limits of this estimate
MET tables assume an adult of typical fitness skipping continuously. Beginners often have to pause repeatedly, so real per-session burn is lower. Heart-rate-based fitness trackers give a better personalised number once you’re skipping for sustained intervals.