Calories burned: Boxing, punching bag, 180 b/min

Name: Energy cost of Boxing, punching bag, 180 b/min
Creator: Compendium of Physical Activities

Activity: Boxing, punching bag, 180 b/min
MET value: 10.8
Compendium code: 15118
At 155 lb (70 kg): about 759 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 10.8 × body weight in kg × hours. Individual energy use varies with fitness, technique and intensity.

Open the calorie calculator

By body weight (pounds)

Body weight	30 minutes	60 minutes
100 lb (45.4 kg)	245 kcal	490 kcal
110 lb (49.9 kg)	269 kcal	539 kcal
120 lb (54.4 kg)	294 kcal	588 kcal
130 lb (59.0 kg)	318 kcal	637 kcal
140 lb (63.5 kg)	343 kcal	686 kcal
150 lb (68.0 kg)	367 kcal	735 kcal
160 lb (72.6 kg)	392 kcal	784 kcal
170 lb (77.1 kg)	416 kcal	833 kcal
180 lb (81.6 kg)	441 kcal	882 kcal
190 lb (86.2 kg)	465 kcal	931 kcal
200 lb (90.7 kg)	490 kcal	980 kcal
210 lb (95.3 kg)	514 kcal	1029 kcal
220 lb (99.8 kg)	539 kcal	1078 kcal
230 lb (104.3 kg)	563 kcal	1127 kcal
240 lb (108.9 kg)	588 kcal	1176 kcal
250 lb (113.4 kg)	612 kcal	1225 kcal
260 lb (117.9 kg)	637 kcal	1274 kcal
270 lb (122.5 kg)	661 kcal	1323 kcal
280 lb (127.0 kg)	686 kcal	1372 kcal
290 lb (131.5 kg)	710 kcal	1421 kcal
300 lb (136.1 kg)	735 kcal	1470 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	243 kcal	486 kcal
50 kg	270 kcal	540 kcal
55 kg	297 kcal	594 kcal
60 kg	324 kcal	648 kcal
65 kg	351 kcal	702 kcal
70 kg	378 kcal	756 kcal
75 kg	405 kcal	810 kcal
80 kg	432 kcal	864 kcal
85 kg	459 kcal	918 kcal
90 kg	486 kcal	972 kcal
95 kg	513 kcal	1026 kcal
100 kg	540 kcal	1080 kcal
105 kg	567 kcal	1134 kcal
110 kg	594 kcal	1188 kcal
115 kg	621 kcal	1242 kcal
120 kg	648 kcal	1296 kcal
125 kg	675 kcal	1350 kcal
130 kg	702 kcal	1404 kcal
135 kg	729 kcal	1458 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.