Jumping is a fantastic low-impact cardiovascular exercise that can help you burn calories, improve coordination, and boost your mood — all without needing any special equipment. Whether you’re jumping rope, doing jumping jacks, or bouncing on a mini-trampoline, this calculator estimates the calories you burn per hour based on your body weight and the intensity of your jumping activity.
Perfect for fitness enthusiasts, casual exercisers, and anyone looking to add a fun, gentle movement to their routine. Simply enter your weight, select your jump type and intensity, and get an instant estimate of your hourly calorie burn. Use the results to track your progress, plan workouts, or compare different jump styles.
🪂 Jump Calories Per Hour
How to Use This Tool
Using the Jump Calories Per Hour Calculator is simple. Start by entering your body weight — you can switch between kilograms and pounds using the dropdown. Next, select the type of jumping activity you'll be doing: jump rope, jumping jacks, mini-trampoline (rebounding), or box jumps. Then choose your intensity level — light, moderate, or vigorous — based on how fast or energetically you plan to move. Click "Calculate" to see your estimated calorie burn per hour, along with a detailed breakdown showing the MET value used and the formula applied. Use the preset weight buttons to quickly fill in common values.
How It Works
This calculator uses the MET (Metabolic Equivalent of Task) method, a standard way to estimate energy expenditure during physical activities. One MET is roughly the energy you burn while sitting quietly. Each activity has an assigned MET value based on research. For example, moderate jump rope has a MET of 11.8, while light jumping jacks have a MET of 5.0. The formula is simple: Calories per hour = MET × weight in kg. This gives a reliable estimate for most people, though individual metabolism, fitness level, and movement efficiency can cause slight variations.
MET values used in this calculator: Jump rope (light 8.8, moderate 11.8, vigorous 12.3), Jumping jacks (light 5.0, moderate 7.0, vigorous 8.0), Mini-trampoline (light 3.5, moderate 4.5, vigorous 5.5), Box jumps (light 5.0, moderate 6.0, vigorous 7.0). Sources: Compendium of Physical Activities and general fitness research.
Example Calculations
Example 1: A 70 kg person doing moderate jump rope. MET = 11.8. Calories per hour = 11.8 × 70 = 826 cal/hr.
Example 2: A 155 lb person (70.3 kg) doing vigorous jumping jacks. MET = 8.0. Calories per hour = 8.0 × 70.3 = 562 cal/hr.
Example 3: A 60 kg person doing light mini-trampoline. MET = 3.5. Calories per hour = 3.5 × 60 = 210 cal/hr.
Tips for Accurate Results
For the best estimate, use your current body weight and be honest about your intensity level. If you're new to jumping, start with light intensity and gradually increase as your fitness improves. Remember that calorie burn can vary based on factors like age, gender, muscle mass, and how efficiently you move. Use this calculator as a guide, not a precise measurement. Pair it with a heart rate monitor for more personalized data if you're training for specific goals.
Frequently Asked Questions
Is jumping a good low-impact exercise? Yes! Jumping on a mini-trampoline (rebounding) is especially gentle on joints while still providing cardiovascular benefits. Jumping jacks and box jumps can be modified to reduce impact.
Can I lose weight by jumping? Absolutely. Combined with a balanced diet, regular jumping sessions can help create a calorie deficit. For example, 30 minutes of moderate jump rope can burn over 400 calories for a 70 kg person.
How does this compare to other exercises? Jumping rope burns more calories per hour than many other activities — comparable to running at a moderate pace. For a comparison with other gentle movement activities, see our dance calories per hour calculator or cycling calories (light intensity) calculator.
What if I weigh more or less than the presets? The calculator works for any weight between 20 and 300 kg (or equivalent in pounds). Just type your exact weight.