Calories burned: Boxing, punching bag, 60 b/min

Name: Energy cost of Boxing, punching bag, 60 b/min
Creator: Compendium of Physical Activities

Activity: Boxing, punching bag, 60 b/min
MET value: 7.0
Compendium code: 15113
At 155 lb (70 kg): about 492 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 7.0 × 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)	159 kcal	318 kcal
110 lb (49.9 kg)	175 kcal	349 kcal
120 lb (54.4 kg)	191 kcal	381 kcal
130 lb (59.0 kg)	206 kcal	413 kcal
140 lb (63.5 kg)	222 kcal	445 kcal
150 lb (68.0 kg)	238 kcal	476 kcal
160 lb (72.6 kg)	254 kcal	508 kcal
170 lb (77.1 kg)	270 kcal	540 kcal
180 lb (81.6 kg)	286 kcal	572 kcal
190 lb (86.2 kg)	302 kcal	603 kcal
200 lb (90.7 kg)	318 kcal	635 kcal
210 lb (95.3 kg)	333 kcal	667 kcal
220 lb (99.8 kg)	349 kcal	699 kcal
230 lb (104.3 kg)	365 kcal	730 kcal
240 lb (108.9 kg)	381 kcal	762 kcal
250 lb (113.4 kg)	397 kcal	794 kcal
260 lb (117.9 kg)	413 kcal	826 kcal
270 lb (122.5 kg)	429 kcal	857 kcal
280 lb (127.0 kg)	445 kcal	889 kcal
290 lb (131.5 kg)	460 kcal	921 kcal
300 lb (136.1 kg)	476 kcal	953 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	158 kcal	315 kcal
50 kg	175 kcal	350 kcal
55 kg	192 kcal	385 kcal
60 kg	210 kcal	420 kcal
65 kg	228 kcal	455 kcal
70 kg	245 kcal	490 kcal
75 kg	262 kcal	525 kcal
80 kg	280 kcal	560 kcal
85 kg	298 kcal	595 kcal
90 kg	315 kcal	630 kcal
95 kg	332 kcal	665 kcal
100 kg	350 kcal	700 kcal
105 kg	368 kcal	735 kcal
110 kg	385 kcal	770 kcal
115 kg	402 kcal	805 kcal
120 kg	420 kcal	840 kcal
125 kg	438 kcal	875 kcal
130 kg	455 kcal	910 kcal
135 kg	472 kcal	945 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.