Jumping is one of the most efficient bodyweight cardio activities you can do at home, in the gym, or on a trampoline. This jumping calories per hour calculator estimates how many calories you burn during different forms of jumping based on your body weight, the intensity of the movement, and how long you keep it up. Whether you are doing jumping jacks, skipping rope, rebounding on a mini trampoline, or high-intensity plyometric jumps, the tool gives you a realistic per-hour burn rate plus a total for your exact workout length.
The calculator uses the MET (metabolic equivalent) system, the same estimation method used in exercise science research and many fitness apps. You simply enter your weight, pick the activity that matches your session, choose the exercise time, and press Calculate. The results show your calories per hour, calories burned for the session, and a transparent step-by-step breakdown of the formula used, so you can trust the number and understand how changing weight, intensity, or duration affects your burn.
⚙️ Your Jumping Session
How to Use This Calculator for the Best Estimate
Start by entering your weight. For the most accurate result, use your current body weight in kilograms if you know it; if you usually track in pounds, the calculator converts it automatically. Next, choose the jumping activity that most closely matches your session from the dropdown. The list covers common forms of jumping, from gentle trampoline bouncing to fast jump rope intervals, each with its own MET value. Then set your workout duration in minutes.
For a quick plan, use the 15, 30, 45, and 60-minute shortcut buttons below the duration field. The calculator then estimates your average calorie burn per hour and the total burned for the exact duration you entered. If your session included changing intensities, pick the activity that represents the majority of your time, or run the numbers twice and average the results.
The Math Behind the Burn
Calorie estimates here use the standard MET (metabolic equivalent) method. One MET is the energy you burn at rest, roughly 1 kcal per kilogram of body weight per hour. When an activity is rated 8 METs, it means you burn about 8 times your resting rate while doing it. The formula is:
kcal per minute = MET × 3.5 × weight in kg ÷ 200
Why 3.5 and 200? The 3.5 reflects the average resting oxygen consumption of 3.5 ml of oxygen per kilogram per minute, and 200 converts oxygen consumption into kilocalories. The MET values used in this tool are drawn from the Compendium of Physical Activities, a research-backed reference widely used in exercise science. Because MET values are population averages, they give a solid estimate for most people but are not lab-precise for any single individual.
Worked Examples
Example 1: Jump rope at a moderate pace for 30 minutes. A 70 kg person uses a MET of 11.8 for jump rope at 100–120 skips per minute. Calories per minute: 11.8 × 3.5 × 70 ÷ 200 = 14.46 kcal/min. Per hour: 14.46 × 60 = 867.3 kcal. For 30 minutes: 14.46 × 30 = 433.7 kcal.
Example 2: Leisurely trampoline bouncing for 45 minutes. A 60 kg person uses a MET of 3.5. Calories per minute: 3.5 × 3.5 × 60 ÷ 200 = 3.68 kcal/min. Per hour: 3.68 × 60 = 220.5 kcal. For 45 minutes: 3.68 × 45 = 165.4 kcal. Notice how weight and MET dramatically change the total: jumping rope at a moderate pace burns far more per hour than gentle bouncing.
MET Reference Values for Jumping Activities
The table below shows the MET values used by this calculator, based on common physical activity compendium categories. Use it to compare activities at a glance.
| Activity | Approx. METs | Effort level |
|---|---|---|
| Trampoline / rebounding, leisurely | 3.5 | Light |
| Trampoline / rebounding, vigorous | 5.0 | Moderate–vigorous |
| Jumping jacks, moderate | 7.0 | Moderate |
| Jump rope, slow (under 100 skips/min) | 8.8 | Moderate |
| Jump rope, moderate (100–120 skips/min) | 11.8 | Vigorous |
| Jump rope, fast (over 120 skips/min) | 12.3 | Very vigorous |
These values assume continuous effort. If you weigh less, your total will be lower; if you weigh more, it will be higher — the formula scales directly with body weight.
Why Your Real Burn May Differ
No online calculator can measure your exact calorie burn, because several personal factors affect metabolism. Muscle mass, age, sex, fitness level, ambient temperature, and even the economy of your jumping technique all influence energy expenditure. A trained athlete often burns slightly fewer calories doing the same movement because their body has become more efficient, while a beginner may burn a bit more due to extra stabilizing effort.
The calculator also assumes you are moving continuously. If your jump rope session includes frequent misses, or you rest between sets of burpees, your actual average intensity falls below the chosen MET value. For consistency, track your pace with a simple timer: how many skips per minute are you really hitting? Use the slower jump rope setting if your pace is below 100 skips per minute.
Frequently Asked Questions
How many calories do 100 jumping jacks burn? It depends on your weight and pace. A 70 kg person burns roughly 16–24 kcal per 100 jumping jacks at a moderate pace, because 100 jumping jacks usually takes about 2–3 minutes. The calculator above is better suited to time-based sessions; if you count reps, note the time it took and enter that as the duration.
Is jumping rope better than running for calorie burn? At comparable intensities, jump rope tends to burn more per minute because the whole body contributes and the movement is demanding. The exact comparison depends on the MET values, your weight, and your running pace, but both are excellent forms of cardio.
Does the calculator work for trampoline parks? Yes, choose the trampoline option that best matches how active you were. Bouncing gently while chatting is closer to leisurely, while continuous jumping and flips are closer to vigorous.
Should I add calories burned from jumping to my daily total? You can, but treat it as an estimate. Many people find it helpful to log weekly movement minutes and calories burned as a trend rather than an exact number.