King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 110 lb (50 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 110 lb (49.9 kg):

DurationEstimated calories
10 minutes32 kcal
15 minutes47 kcal
20 minutes63 kcal
30 minutes95 kcal
45 minutes142 kcal
60 minutes190 kcal
90 minutes284 kcal
120 minutes379 kcal

calories = 3.8 METs × 49.9 kg × hours. Estimates only.

Other activities at 110 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.3714
Boxing, in ring, general12.3614
Rope jumping, fast pace, 120-160 skips/min12.3614
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8589
Judo11.3564
Rope skipping exercise, general11.0549
Boxing, punching bag, 180 b/min10.8539
Martial Arts, different types, moderate pace (e.g., judo, ju10.3514
Rope jumping, double under or more10.0499
Fencing, epee, competitive9.8489
Boxing, simulated boxing round, exercise9.3464
Boxing, punching bag, 120 b/min8.5424
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3414
Boxing, sparring7.8389
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5374
Circuit training, including kettlebells, some aerobic moveme7.5374
Kickboxing7.3364
Boxing, punching bag, 60 b/min7.0349
Fencing, general6.0299
Tai chi chuan, Yang style6.0299
Wrestling, competitive (one match = 5 minutes)6.0299
Circuit training, body weight exercises6.0299
Boxing, punching bag5.8289
Martial Arts, different types, slower pace, novice performer5.3264
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8190
Tai chi, qi gong, general3.3165
Stretching, mild2.3115
Tai chi, qi gong, sitting, light effort1.575

Other weights: 100 lb · 120 lb · 130 lb · all weights

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.

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