Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 140 lb (64 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 140 lb (63.5 kg):
Duration Estimated calories 10 minutes 40 kcal 15 minutes 60 kcal 20 minutes 80 kcal 30 minutes 121 kcal 45 minutes 181 kcal 60 minutes 241 kcal 90 minutes 362 kcal 120 minutes 483 kcal
calories = 3.8 METs × 63.5 kg × hours. Estimates only.
Other activities at 140 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 908 Boxing, in ring, general 12.3 781 Rope jumping, fast pace, 120-160 skips/min 12.3 781 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 749 Judo 11.3 718 Rope skipping exercise, general 11.0 699 Boxing, punching bag, 180 b/min 10.8 686 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 654 Rope jumping, double under or more 10.0 635 Fencing, epee, competitive 9.8 622 Boxing, simulated boxing round, exercise 9.3 591 Boxing, punching bag, 120 b/min 8.5 540 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 527 Boxing, sparring 7.8 495 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 476 Circuit training, including kettlebells, some aerobic moveme 7.5 476 Kickboxing 7.3 464 Boxing, punching bag, 60 b/min 7.0 445 Fencing, general 6.0 381 Tai chi chuan, Yang style 6.0 381 Wrestling, competitive (one match = 5 minutes) 6.0 381 Circuit training, body weight exercises 6.0 381 Boxing, punching bag 5.8 368 Martial Arts, different types, slower pace, novice performer 5.3 337 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 241 Tai chi, qi gong, general 3.3 210 Stretching, mild 2.3 146 Tai chi, qi gong, sitting, light effort 1.5 95
Other weights: 120 lb · 130 lb · 150 lb · 160 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 120 lb Calisthenics (e.g., pushups, s at 130 lb Calisthenics (e.g., pushups, s at 150 lb Calisthenics (e.g., pushups, s at 160 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 140 lb Boxing, in ring, general at 140 lb Rope jumping, fast pace, 120-160 skips/m at 140 lb Rope jumping, moderate pace, general, 10 at 140 lb Judo at 140 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.