Boxing, punching bag — calories at 180 lb (82 kg)

Boxing, punching bag has a MET value of 5.8 (Compendium code 15110). For a person weighing 180 lb (81.6 kg):

calories = 5.8 METs × 81.6 kg × hours. Estimates only.

Other activities at 180 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1168
Boxing, in ring, general	12.3	1004
Rope jumping, fast pace, 120-160 skips/min	12.3	1004
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	963
Judo	11.3	923
Rope skipping exercise, general	11.0	898
Boxing, punching bag, 180 b/min	10.8	882
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	841
Rope jumping, double under or more	10.0	816
Fencing, epee, competitive	9.8	800
Boxing, simulated boxing round, exercise	9.3	759
Boxing, punching bag, 120 b/min	8.5	694
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	678
Boxing, sparring	7.8	637
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	612
Circuit training, including kettlebells, some aerobic moveme	7.5	612
Kickboxing	7.3	596
Boxing, punching bag, 60 b/min	7.0	572
Fencing, general	6.0	490
Tai chi chuan, Yang style	6.0	490
Wrestling, competitive (one match = 5 minutes)	6.0	490
Circuit training, body weight exercises	6.0	490
Boxing, punching bag	5.8	474
Martial Arts, different types, slower pace, novice performer	5.3	433
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	310
Tai chi, qi gong, general	3.3	269
Stretching, mild	2.3	188
Tai chi, qi gong, sitting, light effort	1.5	122

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.