King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 120 lb (54 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 120 lb (54.4 kg):

DurationEstimated calories
10 minutes34 kcal
15 minutes52 kcal
20 minutes69 kcal
30 minutes103 kcal
45 minutes155 kcal
60 minutes207 kcal
90 minutes310 kcal
120 minutes414 kcal

calories = 3.8 METs × 54.4 kg × hours. Estimates only.

Other activities at 120 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.3778
Boxing, in ring, general12.3670
Rope jumping, fast pace, 120-160 skips/min12.3670
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8642
Judo11.3615
Rope skipping exercise, general11.0599
Boxing, punching bag, 180 b/min10.8588
Martial Arts, different types, moderate pace (e.g., judo, ju10.3561
Rope jumping, double under or more10.0544
Fencing, epee, competitive9.8533
Boxing, simulated boxing round, exercise9.3506
Boxing, punching bag, 120 b/min8.5463
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3452
Boxing, sparring7.8425
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5408
Circuit training, including kettlebells, some aerobic moveme7.5408
Kickboxing7.3397
Boxing, punching bag, 60 b/min7.0381
Fencing, general6.0327
Tai chi chuan, Yang style6.0327
Wrestling, competitive (one match = 5 minutes)6.0327
Circuit training, body weight exercises6.0327
Boxing, punching bag5.8316
Martial Arts, different types, slower pace, novice performer5.3288
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8207
Tai chi, qi gong, general3.3180
Stretching, mild2.3125
Tai chi, qi gong, sitting, light effort1.582

Other weights: 100 lb · 110 lb · 130 lb · 140 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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