Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 100 lb (45 kg) Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort has a MET value of 3.8 (Compendium code 02022). For a person weighing 100 lb (45.4 kg):
Duration Estimated calories 10 minutes 29 kcal 15 minutes 43 kcal 20 minutes 57 kcal 30 minutes 86 kcal 45 minutes 129 kcal 60 minutes 172 kcal 90 minutes 259 kcal 120 minutes 345 kcal
calories = 3.8 METs × 45.4 kg × hours. Estimates only.
Other activities at 100 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 649 Boxing, in ring, general 12.3 558 Rope jumping, fast pace, 120-160 skips/min 12.3 558 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 535 Judo 11.3 513 Rope skipping exercise, general 11.0 499 Boxing, punching bag, 180 b/min 10.8 490 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 467 Rope jumping, double under or more 10.0 454 Fencing, epee, competitive 9.8 445 Boxing, simulated boxing round, exercise 9.3 422 Boxing, punching bag, 120 b/min 8.5 386 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 376 Boxing, sparring 7.8 354 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 340 Circuit training, including kettlebells, some aerobic moveme 7.5 340 Kickboxing 7.3 331 Boxing, punching bag, 60 b/min 7.0 318 Fencing, general 6.0 272 Tai chi chuan, Yang style 6.0 272 Wrestling, competitive (one match = 5 minutes) 6.0 272 Circuit training, body weight exercises 6.0 272 Boxing, punching bag 5.8 263 Martial Arts, different types, slower pace, novice performer 5.3 240 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 172 Tai chi, qi gong, general 3.3 150 Stretching, mild 2.3 104 Tai chi, qi gong, sitting, light effort 1.5 68
Other weights: 110 lb · 120 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 110 lb Calisthenics (e.g., pushups, s at 120 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 100 lb Boxing, in ring, general at 100 lb Rope jumping, fast pace, 120-160 skips/m at 100 lb Rope jumping, moderate pace, general, 10 at 100 lb Judo at 100 lb Calorie calculator Round timer 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.