Jumping Jacks vs Jumping Rope: Calories Burned Compared (2026)

Jumping Rope burns 415 calories in 30 minutes, while Jumping Jacks burns 281 calories. This is a difference of 134 calories in 30 minutes and 268 calories per hour, with Jumping Rope having a MET value of 11.8 compared to 8.0 for Jumping Jacks.

Calorie burn during exercise is influenced by the activity's MET value, body weight, duration, and intensity. Jumping Jacks and Jumping Rope are both high-impact exercises, but they differ significantly in calories burned. Understanding these differences can help individuals choose the right workout for their goals.

What Is the Difference Between Jumping Jacks and Jumping Rope?

Jumping Jacks is a full-body exercise that involves jumping while raising arms and legs. It is classified as a high-impact activity. Jumping Rope is a cardiovascular exercise that involves jumping over a rope swung under the feet. It is also considered a high-impact activity.

Jumping Jacks vs Jumping Rope: Calories Burned Side by Side

The following comparison highlights the calories burned by each activity over specific durations.

Duration (155 lb / 70 kg)	Jumping Jacks	Jumping Rope
15 min	141 cal	207 cal
30 min	281 cal	415 cal
45 min	422 cal	622 cal
60 min	562 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, Jumping Jacks or Jumping Rope?

For burning the most calories: Jumping Rope burns 134 more calories than Jumping Jacks in 30 minutes, making it the better option for calorie burn.

For time efficiency: Jumping Rope burns 13.8 calories per minute, compared to 9.4 calories per minute for Jumping Jacks.

For lower-impact exercise: Both activities are high-impact, but Jumping Jacks may be slightly less intense than Jumping Rope.

Tracking Exercise in Nutrola

Calories burned only count toward your goal if you record them. Nutrola lets you log a session of jumping jacks 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. Jumping Jacks is rated at about 8.0 METs (vigorous calisthenics) 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 Jumping Jacks burns 281 calories in the same time.

Which is better for weight loss?

Jumping Rope burns more calories, with 830 calories per hour compared to 562 calories for Jumping Jacks.

What is the MET value for Jumping Jacks?

Jumping Jacks has a MET value of 8.0.

What is the MET value for Jumping Rope?

Jumping Rope has a MET value of 11.8.

How many calories does a 155-pound person burn in an hour of Jumping Jacks?

A 155-pound person burns 562 calories in an hour of Jumping Jacks.

How many calories does a 155-pound person burn in an hour of Jumping Rope?

A 155-pound person burns 830 calories in an hour of Jumping Rope.

Key Takeaways

• Jumping Jacks burns 281 calories in 30 minutes.
• Jumping Rope burns 415 calories in 30 minutes.
• Jumping Rope burns 134 more calories than Jumping Jacks in 30 minutes.
• Jumping Rope burns 830 calories in an hour.
• Jumping Jacks burns 562 calories in an hour.