Boxing, punching bag — calories at 120 lb (54 kg)

Boxing, punching bag has a MET value of 5.8 (Compendium code 15110). For a person weighing 120 lb (54.4 kg):

calories = 5.8 METs × 54.4 kg × hours. Estimates only.

Other activities at 120 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	778
Boxing, in ring, general	12.3	670
Rope jumping, fast pace, 120-160 skips/min	12.3	670
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	642
Judo	11.3	615
Rope skipping exercise, general	11.0	599
Boxing, punching bag, 180 b/min	10.8	588
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	561
Rope jumping, double under or more	10.0	544
Fencing, epee, competitive	9.8	533
Boxing, simulated boxing round, exercise	9.3	506
Boxing, punching bag, 120 b/min	8.5	463
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	452
Boxing, sparring	7.8	425
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	408
Circuit training, including kettlebells, some aerobic moveme	7.5	408
Kickboxing	7.3	397
Boxing, punching bag, 60 b/min	7.0	381
Fencing, general	6.0	327
Tai chi chuan, Yang style	6.0	327
Wrestling, competitive (one match = 5 minutes)	6.0	327
Circuit training, body weight exercises	6.0	327
Boxing, punching bag	5.8	316
Martial Arts, different types, slower pace, novice performer	5.3	288
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	207
Tai chi, qi gong, general	3.3	180
Stretching, mild	2.3	125
Tai chi, qi gong, sitting, light effort	1.5	82

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.