One hundred skips burn ≈10–21 kcal at a steady 100/min pace depending on body weight (50–100 kg). Faster cadence trims time and lowers burn per 100.
100 skips @ 50 kg
100 skips @ 70 kg
100 skips @ 90 kg
Slow rhythm (<100/min)
- gentle bounce and low air time
- longer clock per 100
- good for skill work
Entry pace
Steady pace (100–120/min)
- plain bounce technique
- track minutes and skips
- works well for sets
Sweet spot
Quick cadence (120–160/min)
- shorter time per 100
- higher heart rate
- limit volume early
Hard push
Calories burned by 100 skips across weights
Weight drives the burn. The rope only sets the rhythm; your mass sets the cost of each minute. Using the standard MET approach for a steady pace, 100 skips equals close to one minute, so the math stays tidy. The table below gives a clean range you can use on the spot.
| Body weight | Burn per 100 skips | Time for 100 skips |
|---|---|---|
| 45 kg | 9.3 kcal | ~1:00 at 100/min |
| 50 kg | 10.3 kcal | ~1:00 at 100/min |
| 60 kg | 12.4 kcal | ~1:00 at 100/min |
| 70 kg | 14.5 kcal | ~1:00 at 100/min |
| 80 kg | 16.5 kcal | ~1:00 at 100/min |
| 90 kg | 18.6 kcal | ~1:00 at 100/min |
| 100 kg | 20.6 kcal | ~1:00 at 100/min |
Where do these numbers come from? The Compendium lists rope skipping at 11.8 METs for a plain bounce at 100–120 skips per minute. Calories per minute use the quick formula MET × 3.5 × kg ÷ 200. That puts a 70 kg jumper near 14.5 kcal for a minute at this pace.
If you want the source, the Compendium table shows the MET bands for slow, steady, and quick skipping. The CDC guide on intensity also explains METs in plain terms.
How the numbers were calculated
First, pick a pace. A plain bounce at 100–120 per minute is a steady choice. Second, note your weight. Then plug both into the MET formula. If your cadence sits toward 120, 100 skips take about 50 seconds; toward 100, it takes a minute. That small swing nudges the per-hundred total down or up a bit, yet your per-minute cost still scales with weight.
What changes the burn for 100 skips
Pace and time per 100
Pace raises intensity, yet it also shortens the clock for a fixed skip count. Move faster and your heart rate climbs, yet 100 finishes sooner, trimming the energy for that set. If you care about totals, track both cadence and minutes, not only skips.
Technique and rope type
A smooth two-foot bounce keeps contact short and drift low. High knees, crossovers, or double-unders ask for more lift and tension, so the meter climbs. A beaded rope gives clear feedback and stable arcs; a speed rope cuts the air and suits quick sets. Both can work; pick the tool that matches your plan.
Surface and shoe choice
Firm, slightly forgiving floors treat joints well and keep rhythm crisp. A dead surface steals snap and breaks flow. Shoes with a bit of cushion and a flat base help land softly and stay tall.
Breaks and intervals
Short rests sharpen form and keep cards steady. Try 30 seconds rope, 30 seconds easy sway, repeat for ten rounds. Your per-hundred burn across the set ends near the table value; the rests keep quality high so you can rack up more clean jumps.
Calories burned by 100 skips — realistic range
When people ask for a one-line rule, this one holds up well: ten to twenty calories per hundred covers most bodies at a steady pace. Smaller frames cluster near the lower band; larger frames sit higher. Push cadence and your energy per minute rises, yet the per-hundred total can dip because the clock runs shorter.
| Pace | MET | kcal per min (70 kg) |
|---|---|---|
| Slow (<100/min) | 8.8 | 10.8 kcal |
| Steady (100–120/min) | 11.8 | 14.5 kcal |
| Fast (120–160/min) | 12.3 | 15.1 kcal |
Turn skips into clean estimates
Here’s a simple way to stay on track without a calculator. Weigh around sixty kilos? Bank twelve per hundred at a steady beat. Close to seventy? Call it fourteen to fifteen. Near ninety? Nineteen works fine. Multiply by sets and you’ll land near your day’s total.
Sample sets for quick wins
Short sets add up fast. You’ll keep form sharp and tendons happy, and your count climbs without a slog. Pick a format from the list below and match the burn with your weight using the first table.
Five by one hundred
Do five sets of one hundred at a steady beat with one minute easy sway between sets. A sixty kilo jumper lands near sixty-two calories; a seventy kilo jumper lands near seventy-two. Keep reps neat, chin level, elbows close, and breathe through the nose as long as you can.
Ten by one minute
Set a timer. Work one minute on, one minute off, ten rounds. Count your reps later; let cadence be your guide. A seventy kilo jumper will sit near one hundred forty to one hundred fifty for the work minutes.
Pyramid climb
Go one hundred, one hundred fifty, two hundred, one hundred fifty, one hundred, with thirty seconds rest between each rung. The gentle rise and fall keeps jump quality high and keeps the wrists loose. Add a minute of easy steps at the end to bring the heart rate down.
Track the numbers that matter
Skips alone can mislead. Track minutes, cadence, and body mass together. Those three pins anchor every estimate and match what the MET method expects. Add notes on rope type and any ankle niggles so you can adjust the next block.
Cadence tips
Set a metronome at one hundred ten to one hundred twenty to groove a steady beat. Keep jumps low, wrists doing the turning, and land on the balls of the feet with soft knees. If rhythm breaks, pause, reset posture, then start again.
Form cues that save energy
Stack head over ribs, ribs over hips. Tuck elbows near the body, hands at the belt line, thumbs pointing forward. Spin the rope with the wrists, not the shoulders. Jump just high enough for the rope to pass and keep the eyes fixed ahead.
When to raise or lower the dose
New to the rope? Start with two to three rounds of one minute on and one minute off. If your shins bark or your calf tightens, back down and switch to easy steps or gentle cycling for a week. As the bounce turns smooth, add a round, then build cadence in small steps.
Simple weekly template
Day one: ten rounds steady. Day two: rest or brisk steps. Day three: skills day with crossovers and mixed footwork. Day four: easy flush with light steps. Day five: repeat day one or climb a rung. Weekend: play, hike, or light strength. The rope slots in cleanly around it all.
Why the rule of ten per hundred still sticks
People repeat it because it works for many bodies in the middle range. It compresses the math into a quick check you can run mid-workout. Use the table to fine-tune for your mass, then keep the ten-per-hundred line in your back pocket for quick mental math.
Skip counting tips
A cheap clicker counter in one hand keeps totals honest when the rope whips by. Set it to zero, tap each set of twenty, and you will always know where you stand. If you prefer apps, use a metronome and log minutes; cadence times minutes gives a clean skip estimate.
Missed reps happen. Do not rush to make them back inside the same set. Stop, take two calm breaths, and start the next block. Clean turns beat messy ones, and your calves will thank you the next day.
Rope fit and setup
Stand on the middle of the rope and pull the handles up. For most bodies, the ends should sit near the lower ribs. Snip or adjust in small steps, then test again; a rope that is too long drags and kills rhythm.
Grip the handles lightly. Think of pinching a pen near the tip, not crushing a stick. Turn from the wrists with tiny circles, keep the elbows tucked, and let the rope skim close to the toes.
When numbers differ from your watch
Wrist sensors can misread jumps when the rope action gets snappy. Chest straps track the pulse better, yet heart-rate math still turns energy into a guess. Use your own notes as the tiebreaker: body weight, minutes, cadence, and how you felt near the end of each block.
Smart ways to scale
If a set feels crisp and you end with spare breath, bump cadence by five beats or add a single round next time. If your landings get loud or your feet slap, hold the line or cut a round. Match the rope to sleep and the week’s sessions so the habit stays steady.