Simple formula:
Hourly calories ≈ MET × kg × 1 hour.
For 10 minutes, multiply by 1/6 of an hour.

Example (approx.): A 70-kg person skipping at ~10 MET for 30 minutes:
10 × 70 × 0.5 = 350 kcal.
At ~12 MET for 20 minutes:
12 × 70 × 0.333 ≈ 280 kcal.

These are approximations; individual results vary with heart rate, efficiency, and technique.

Heart-Rate Zones and Fat Loss

Beyond the cliché “fat-burning zone,” here’s the reality: More total work usually means equal or higher total calories. Moderate continuous flow can increase the share of energy from fat; intervals often raise total calories and EPOC (see below), adding post-workout burn. The most efficient weekly plan mixes both sustainable moderate flow and short high-intensity blocks.

A rough guide (highly individual):

• Zones 2–3 (talkable pace): Longer steady flows; technique focus; low impact.
• Zone 4 (hard but sustainable): 30–60 sec work blocks; bigger EPOC contribution.
• Zone 5 (sprint/skill): Very short bursts; power and coordination gains—dose carefully.

EPOC: The Afterburn Effect

EPOC keeps metabolism elevated after you stop. As intensity rises (especially with intervals), EPOC increases: your body repays oxygen debt and normalizes temperature, hormones, and tissues—using extra energy. That’s why “set’s over = burn’s over” is incomplete. Short, intense blocks (e.g., 40 sec rope / 20 sec rest × 8–10) can meaningfully boost daily totals.

7 Key Factors That Shape Your Calorie Burn

1. Body Weight & Composition: Higher mass → higher cost at the same tempo.
2. Tempo & Cadence: Turns per minute and jump height—small increases can create large differences.
3. Technical Efficiency: Wrist-driven turns, low jumps, soft landings reduce wasted energy; you fit more reps into the same time.
4. Surface & Mat: Moderately firm, slightly springy surfaces damp impact; a mat protects joints, smooths rhythm (less energy leakage), and often reduces noise.
5. Duration & Structure: Smart 10–15-minute protocols (intervals + flow) are sustainable for most; sustainability = higher weekly totals.
6. Breathing & Consistency: A calm rhythm (inhale nose, exhale mouth) and a repeatable weekly schedule matter more than any single number.
7. Rope Type & Length:

• PVC/speed ropes: Faster rotation → more reps (calories).
• Beaded ropes: Clearer feel of rotation → rhythm confidence (great for beginners).
• Weighted ropes: Higher musculoskeletal load—keep sets short and progress cautiously.
  Correct length rule: step on the midpoint; handle tips reach around chest height.

Which Protocols Burn More?

Steady flow: 8–12 minutes at moderate pace—ideal for technique and rhythm; easy to build weekly volume.
Intervals (HIIT-style): 20–60 sec high-tempo bouts + short rests; high total work + strong EPOC.
Hybrid: 4–5 min steady → 4–6 min intervals → 1–2 min easy flow. One of the most practical recipes for both technique and burn.

Sample 10–12 Minute Protocols

• Steady-Focused: 2 min warm-up → 8 min moderate flow (add two 20-sec rhythm changes) → 1–2 min cool-down.
• Interval-Focused: 2 min warm-up → 40 sec rope / 20 sec rest × 8–10 → 1–2 min cool-down.
• Hybrid Flow: 2 min warm-up → 4 min steady → 4 min (30/30) → 1–2 min cool-down.

How Many Calories? Practical (Approx.) Examples

Same tempo and duration, different body weights, different outcomes. For ~10–12 MET intensities, here are ~10-minute estimates:

At ~12 MET, bump these by roughly ~20%. With intervals, EPOC may nudge the day’s total a bit higher. Remember: these are field estimates, not lab tests; your heart rate and efficiency can shift results up or down.

6 Smart Shortcuts to “Burn More”

1. Technique first: Wrist turns + low jumps + soft landings. More reps in the same time = more work.
2. Rhythm control: In 30–60 sec blocks, find a cadence you can match to your breathing; 120–160 BPM tracks can help.
3. Micro-intervals: Sprinkle 20/10, 30/30, or 40/20 sessions 2–3× per week.
4. Surface & mat: Medium-firm, grippy mat protects joints and keeps rhythm consistent.
5. Vary to distribute load: Boxer step, side-to-side, brief single-leg hops—spread stress across tissues.
6. Recovery plan: Short cool-downs, light mobility, and hydration improve the next session’s quality—raising weekly volume.

When Should I Skip for Fat Loss?

Mornings can “set” your daily rhythm; late afternoons often feel better performance-wise. The real key is consistency. The “best” time is the slot you can protect for 10–12 minutes most days. For fat loss, aim for 3–5 rope days weekly + 1–2 days of strength/core stabilization.

Bottom Line: It’s More Than a Number

Calorie burn isn’t just the number on your watch. It grows with technical efficiency, consistency, and smart structure. MET gives you a useful frame; the trio of heart rate–rhythm–form turns that frame into real results. In jump rope, “burn more” doesn’t mean “jump more”; it means work more efficiently: wrist-driven rotation, low and quiet jumps, intelligent tempo waves, and a routine you can sustain.

Start today with a 10–12 minute flow. Tie your breath to your rhythm, your rhythm to your form. The calorie burn will follow.