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

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.

Last posts

Choosing a Tai Chi Sword Bag for Daily Practice2026-11-12
Best Tai Chi Swords with Scabbards for Daily Training2026-11-12
How Much Should You Spend on a Tai Chi Sword Budgeting Tips2026-11-12
Tai Chi vs Wushu Swords What Sets Them Apart2026-11-12
Are Flexible Wushu Swords Suitable for Tai Chi Forms2026-11-12
Best Unsharpened Tai Chi Jian for Forms and Training2026-11-12
How Heavy Should a Tai Chi Sword Be for Proper Training2026-11-12
Best Wooden Tai Chi Swords for Training and Performance2026-11-12
Collapsible Tai Chi Swords in Parks and Public Transit2026-11-12
Are Telescopic Tai Chi Swords Good for Practice2026-11-12