Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 150 lb (68 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 150 lb (68.0 kg):

Duration	Estimated calories
10 minutes	43 kcal
15 minutes	65 kcal
20 minutes	86 kcal
30 minutes	129 kcal
45 minutes	194 kcal
60 minutes	259 kcal
90 minutes	388 kcal
120 minutes	517 kcal

calories = 3.8 METs × 68.0 kg × hours. Estimates only.

Other activities at 150 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	973
Boxing, in ring, general	12.3	837
Rope jumping, fast pace, 120-160 skips/min	12.3	837
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	803
Judo	11.3	769
Rope skipping exercise, general	11.0	748
Boxing, punching bag, 180 b/min	10.8	735
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	701
Rope jumping, double under or more	10.0	680
Fencing, epee, competitive	9.8	667
Boxing, simulated boxing round, exercise	9.3	633
Boxing, punching bag, 120 b/min	8.5	578
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	565
Boxing, sparring	7.8	531
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	510
Circuit training, including kettlebells, some aerobic moveme	7.5	510
Kickboxing	7.3	497
Boxing, punching bag, 60 b/min	7.0	476
Fencing, general	6.0	408
Tai chi chuan, Yang style	6.0	408
Wrestling, competitive (one match = 5 minutes)	6.0	408
Circuit training, body weight exercises	6.0	408
Boxing, punching bag	5.8	395
Martial Arts, different types, slower pace, novice performer	5.3	361
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	259
Tai chi, qi gong, general	3.3	225
Stretching, mild	2.3	156
Tai chi, qi gong, sitting, light effort	1.5	102

Other weights: 130 lb · 140 lb · 160 lb · 170 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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