Calories burned: Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort

Name: Energy cost of Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort
Creator: Compendium of Physical Activities

Activity: Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort
MET value: 3.8
Compendium code: 02022
At 155 lb (70 kg): about 267 kcal per hour

Estimates use the Compendium's definition of a MET (1 kcal per kilogram of body mass per hour): calories = 3.8 × 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)	86 kcal	172 kcal
110 lb (49.9 kg)	95 kcal	190 kcal
120 lb (54.4 kg)	103 kcal	207 kcal
130 lb (59.0 kg)	112 kcal	224 kcal
140 lb (63.5 kg)	121 kcal	241 kcal
150 lb (68.0 kg)	129 kcal	259 kcal
160 lb (72.6 kg)	138 kcal	276 kcal
170 lb (77.1 kg)	147 kcal	293 kcal
180 lb (81.6 kg)	155 kcal	310 kcal
190 lb (86.2 kg)	164 kcal	327 kcal
200 lb (90.7 kg)	172 kcal	345 kcal
210 lb (95.3 kg)	181 kcal	362 kcal
220 lb (99.8 kg)	190 kcal	379 kcal
230 lb (104.3 kg)	198 kcal	396 kcal
240 lb (108.9 kg)	207 kcal	414 kcal
250 lb (113.4 kg)	215 kcal	431 kcal
260 lb (117.9 kg)	224 kcal	448 kcal
270 lb (122.5 kg)	233 kcal	465 kcal
280 lb (127.0 kg)	241 kcal	483 kcal
290 lb (131.5 kg)	250 kcal	500 kcal
300 lb (136.1 kg)	259 kcal	517 kcal

By body weight (kilograms)

Body weight	30 minutes	60 minutes
45 kg	86 kcal	171 kcal
50 kg	95 kcal	190 kcal
55 kg	104 kcal	209 kcal
60 kg	114 kcal	228 kcal
65 kg	124 kcal	247 kcal
70 kg	133 kcal	266 kcal
75 kg	142 kcal	285 kcal
80 kg	152 kcal	304 kcal
85 kg	162 kcal	323 kcal
90 kg	171 kcal	342 kcal
95 kg	180 kcal	361 kcal
100 kg	190 kcal	380 kcal
105 kg	200 kcal	399 kcal
110 kg	209 kcal	418 kcal
115 kg	218 kcal	437 kcal
120 kg	228 kcal	456 kcal
125 kg	238 kcal	475 kcal
130 kg	247 kcal	494 kcal
135 kg	256 kcal	513 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.