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

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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