Calories burned: Boxing, punching bag, 120 b/min

Name: Energy cost of Boxing, punching bag, 120 b/min
Creator: Compendium of Physical Activities

Activity: Boxing, punching bag, 120 b/min
MET value: 8.5
Compendium code: 15115
At 155 lb (70 kg): about 598 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 8.5 × body weight in kg × hours. Individual energy use varies with fitness, technique and intensity.

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By body weight (pounds)

Body weight	30 minutes	60 minutes
100 lb (45.4 kg)	193 kcal	386 kcal
110 lb (49.9 kg)	212 kcal	424 kcal
120 lb (54.4 kg)	231 kcal	463 kcal
130 lb (59.0 kg)	251 kcal	501 kcal
140 lb (63.5 kg)	270 kcal	540 kcal
150 lb (68.0 kg)	289 kcal	578 kcal
160 lb (72.6 kg)	308 kcal	617 kcal
170 lb (77.1 kg)	328 kcal	655 kcal
180 lb (81.6 kg)	347 kcal	694 kcal
190 lb (86.2 kg)	366 kcal	733 kcal
200 lb (90.7 kg)	386 kcal	771 kcal
210 lb (95.3 kg)	405 kcal	810 kcal
220 lb (99.8 kg)	424 kcal	848 kcal
230 lb (104.3 kg)	443 kcal	887 kcal
240 lb (108.9 kg)	463 kcal	925 kcal
250 lb (113.4 kg)	482 kcal	964 kcal
260 lb (117.9 kg)	501 kcal	1002 kcal
270 lb (122.5 kg)	520 kcal	1041 kcal
280 lb (127.0 kg)	540 kcal	1080 kcal
290 lb (131.5 kg)	559 kcal	1118 kcal
300 lb (136.1 kg)	578 kcal	1157 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	191 kcal	382 kcal
50 kg	212 kcal	425 kcal
55 kg	234 kcal	468 kcal
60 kg	255 kcal	510 kcal
65 kg	276 kcal	552 kcal
70 kg	298 kcal	595 kcal
75 kg	319 kcal	638 kcal
80 kg	340 kcal	680 kcal
85 kg	361 kcal	722 kcal
90 kg	382 kcal	765 kcal
95 kg	404 kcal	808 kcal
100 kg	425 kcal	850 kcal
105 kg	446 kcal	892 kcal
110 kg	468 kcal	935 kcal
115 kg	489 kcal	978 kcal
120 kg	510 kcal	1020 kcal
125 kg	531 kcal	1062 kcal
130 kg	552 kcal	1105 kcal
135 kg	574 kcal	1148 kcal

Compared with other training

Activity	METs
Taekwondo, combat simulation	14.3
Boxing, in ring, general	12.3
Rope jumping, fast pace, 120-160 skips/min	12.3
Rope jumping, moderate pace, general, 100 to 120 skips/min, 2 foot skip, plain bounce	11.8
Judo	11.3
Rope skipping exercise, general	11.0
Boxing, punching bag, 180 b/min	10.8
Martial Arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwon do, tai-bo, Muay Thai boxing)	10.3
Rope jumping, double under or more	10.0
Fencing, epee, competitive	9.8
Boxing, simulated boxing round, exercise	9.3
Boxing, punching bag, 120 b/min	8.5
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce	8.3
Boxing, sparring	7.8
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort	7.5
Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity	7.5
Kickboxing	7.3
Boxing, punching bag, 60 b/min	7.0
Fencing, general	6.0
Tai chi chuan, Yang style	6.0
Wrestling, competitive (one match = 5 minutes)	6.0
Circuit training, body weight exercises	6.0
Boxing, punching bag	5.8
Martial Arts, different types, slower pace, novice performers, practice	5.3
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort	3.8
Tai chi, qi gong, general	3.3
Stretching, mild	2.3
Tai chi, qi gong, sitting, light effort	1.5

Source: 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci 2024), pacompendium.com. MET values are reproduced unchanged.

Data: Adult Compendium of Physical Activities (2024) (Free to use, including commercially, with citation; MET values unchanged (terms on pacompendium.com)). Retrieved 2026-10-22.