How many calories does jump rope HIIT burn?

A 150-lb person burns approximately 300–400 calories in 30 minutes of jump rope HIIT, comparable to running at 8 mph. Weighted ropes can increase calorie burn by 15–25 percent.

What surface should I jump rope on?

A rubber gym mat or wooden floor is ideal. Avoid concrete which accelerates cable wear and is hard on joints. Never jump on carpet as the cable will snag. Outdoor use on asphalt is fine with a coated cable.

Best Jump Ropes for HIIT 2026