Calories burned: Boxing, punching bag

Name: Energy cost of Boxing, punching bag
Creator: Compendium of Physical Activities

Activity: Boxing, punching bag
MET value: 5.8
Compendium code: 15110
At 155 lb (70 kg): about 408 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 5.8 × 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)	132 kcal	263 kcal
110 lb (49.9 kg)	145 kcal	289 kcal
120 lb (54.4 kg)	158 kcal	316 kcal
130 lb (59.0 kg)	171 kcal	342 kcal
140 lb (63.5 kg)	184 kcal	368 kcal
150 lb (68.0 kg)	197 kcal	395 kcal
160 lb (72.6 kg)	210 kcal	421 kcal
170 lb (77.1 kg)	224 kcal	447 kcal
180 lb (81.6 kg)	237 kcal	474 kcal
190 lb (86.2 kg)	250 kcal	500 kcal
200 lb (90.7 kg)	263 kcal	526 kcal
210 lb (95.3 kg)	276 kcal	552 kcal
220 lb (99.8 kg)	289 kcal	579 kcal
230 lb (104.3 kg)	303 kcal	605 kcal
240 lb (108.9 kg)	316 kcal	631 kcal
250 lb (113.4 kg)	329 kcal	658 kcal
260 lb (117.9 kg)	342 kcal	684 kcal
270 lb (122.5 kg)	355 kcal	710 kcal
280 lb (127.0 kg)	368 kcal	737 kcal
290 lb (131.5 kg)	381 kcal	763 kcal
300 lb (136.1 kg)	395 kcal	789 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	130 kcal	261 kcal
50 kg	145 kcal	290 kcal
55 kg	160 kcal	319 kcal
60 kg	174 kcal	348 kcal
65 kg	188 kcal	377 kcal
70 kg	203 kcal	406 kcal
75 kg	218 kcal	435 kcal
80 kg	232 kcal	464 kcal
85 kg	246 kcal	493 kcal
90 kg	261 kcal	522 kcal
95 kg	276 kcal	551 kcal
100 kg	290 kcal	580 kcal
105 kg	304 kcal	609 kcal
110 kg	319 kcal	638 kcal
115 kg	334 kcal	667 kcal
120 kg	348 kcal	696 kcal
125 kg	362 kcal	725 kcal
130 kg	377 kcal	754 kcal
135 kg	392 kcal	783 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.