Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 130 lb (59 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 130 lb (59.0 kg):
Duration Estimated calories 10 minutes 37 kcal 15 minutes 56 kcal 20 minutes 75 kcal 30 minutes 112 kcal 45 minutes 168 kcal 60 minutes 224 kcal 90 minutes 336 kcal 120 minutes 448 kcal
calories = 3.8 METs × 59.0 kg × hours. Estimates only.
Other activities at 130 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 843 Boxing, in ring, general 12.3 725 Rope jumping, fast pace, 120-160 skips/min 12.3 725 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 696 Judo 11.3 666 Rope skipping exercise, general 11.0 649 Boxing, punching bag, 180 b/min 10.8 637 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 607 Rope jumping, double under or more 10.0 590 Fencing, epee, competitive 9.8 578 Boxing, simulated boxing round, exercise 9.3 548 Boxing, punching bag, 120 b/min 8.5 501 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 489 Boxing, sparring 7.8 460 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 442 Circuit training, including kettlebells, some aerobic moveme 7.5 442 Kickboxing 7.3 430 Boxing, punching bag, 60 b/min 7.0 413 Fencing, general 6.0 354 Tai chi chuan, Yang style 6.0 354 Wrestling, competitive (one match = 5 minutes) 6.0 354 Circuit training, body weight exercises 6.0 354 Boxing, punching bag 5.8 342 Martial Arts, different types, slower pace, novice performer 5.3 313 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 224 Tai chi, qi gong, general 3.3 195 Stretching, mild 2.3 136 Tai chi, qi gong, sitting, light effort 1.5 88
Other weights: 110 lb · 120 lb · 140 lb · 150 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, s at 140 lb Calisthenics (e.g., pushups, s at 150 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 130 lb Boxing, in ring, general at 130 lb Rope jumping, fast pace, 120-160 skips/m at 130 lb Rope jumping, moderate pace, general, 10 at 130 lb Judo at 130 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.