Boxing vs Jumping Rope: Calories Burned Compared (2026)

Jumping Rope burns 13.8 calories per minute, while Boxing burns 9.1 calories per minute. In 30 minutes, Jumping Rope burns 415 calories compared to Boxing's 274 calories, a difference of 141 calories. In an hour, Jumping Rope burns 830 calories, 282 calories more than Boxing's 548 calories.

Calorie burn during exercise is influenced by METs, body weight, duration, and intensity. Boxing and Jumping Rope are both high-impact activities that can significantly affect calorie expenditure. This comparison highlights the differences in calories burned between these two exercises.

What Is the Difference Between Boxing and Jumping Rope?

Boxing is a combat sport that involves striking with fists, typically practiced for fitness or competition. It is considered a high-impact activity that engages multiple muscle groups. Jumping Rope is a cardiovascular exercise that involves skipping over a rope swung under the feet. It is also classified as a high-impact activity, providing an effective workout for endurance and coordination.

Boxing vs Jumping Rope: Calories Burned Side by Side

The following table outlines the calories burned by Boxing and Jumping Rope over different durations.

Duration (155 lb / 70 kg)	Boxing	Jumping Rope
15 min	137 cal	207 cal
30 min	274 cal	415 cal
45 min	411 cal	622 cal
60 min	548 cal	830 cal

Values are for a 155-pound (70 kg) person. A heavier body burns more, a lighter body less, at the same intensity.

Which Burns More Calories, Boxing or Jumping Rope?

For burning the most calories: Jumping Rope burns 141 more calories than Boxing in 30 minutes, totaling 415 calories compared to Boxing's 274 calories.

For time efficiency: Jumping Rope burns 13.8 calories per minute, while Boxing burns 9.1 calories per minute, making Jumping Rope more efficient.

For lower-impact exercise: Both activities are high-impact, but Boxing may be considered slightly lower-impact compared to the intense jumping involved in Jumping Rope.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of boxing or jumping rope by describing it in your own words by voice or text, by picking an exercise type and intensity, or by entering the calories directly, and on iOS and Android it can sync workouts automatically from Apple Health or Health Connect. Logged workouts sit next to the food you track from a photo, barcode, or voice entry, so calories in and calories out stay in one place. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

MET (metabolic equivalent) values are from the 2011 Compendium of Physical Activities (Ainsworth et al.), the standard reference for the energy cost of physical activity. Calories are estimated with calories = METs x body weight in kilograms x duration in hours. Boxing is rated at about 7.8 METs (sparring) and Jumping Rope at about 11.8 METs (moderate pace). Real burn varies with fitness, technique, terrain, and effort, so treat these as close estimates, not exact counts. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

Which burns more calories?

Jumping Rope burns 415 calories in 30 minutes, while Boxing burns 274 calories in the same duration, a difference of 141 calories.

How many calories does Boxing burn in an hour?

Boxing burns 548 calories in an hour.

How many calories does Jumping Rope burn in 30 minutes?

Jumping Rope burns 415 calories in 30 minutes.

Which is better for weight loss?

Jumping Rope burns more calories overall, with 830 calories in an hour compared to Boxing's 548 calories, making it potentially better for weight loss.

What is the MET value for Boxing?

Boxing has a MET value of about 7.8.

What is the MET value for Jumping Rope?

Jumping Rope has a MET value of about 11.8.

Key Takeaways

• Boxing burns 9.1 calories per minute.
• Jumping Rope burns 13.8 calories per minute.
• In 30 minutes, Boxing burns 274 calories.
• In 30 minutes, Jumping Rope burns 415 calories.
• Jumping Rope burns 141 more calories than Boxing in 30 minutes.
• In an hour, Boxing burns 548 calories, while Jumping Rope burns 830 calories.