Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 160 lb (73 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 160 lb (72.6 kg):
Duration Estimated calories 10 minutes 46 kcal 15 minutes 69 kcal 20 minutes 92 kcal 30 minutes 138 kcal 45 minutes 207 kcal 60 minutes 276 kcal 90 minutes 414 kcal 120 minutes 552 kcal
calories = 3.8 METs × 72.6 kg × hours. Estimates only.
Other activities at 160 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1038 Boxing, in ring, general 12.3 893 Rope jumping, fast pace, 120-160 skips/min 12.3 893 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 856 Judo 11.3 820 Rope skipping exercise, general 11.0 798 Boxing, punching bag, 180 b/min 10.8 784 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 748 Rope jumping, double under or more 10.0 726 Fencing, epee, competitive 9.8 711 Boxing, simulated boxing round, exercise 9.3 675 Boxing, punching bag, 120 b/min 8.5 617 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 602 Boxing, sparring 7.8 566 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 544 Circuit training, including kettlebells, some aerobic moveme 7.5 544 Kickboxing 7.3 530 Boxing, punching bag, 60 b/min 7.0 508 Fencing, general 6.0 435 Tai chi chuan, Yang style 6.0 435 Wrestling, competitive (one match = 5 minutes) 6.0 435 Circuit training, body weight exercises 6.0 435 Boxing, punching bag 5.8 421 Martial Arts, different types, slower pace, novice performer 5.3 385 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 276 Tai chi, qi gong, general 3.3 239 Stretching, mild 2.3 167 Tai chi, qi gong, sitting, light effort 1.5 109
Other weights: 140 lb · 150 lb · 170 lb · 180 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 140 lb Calisthenics (e.g., pushups, s at 150 lb Calisthenics (e.g., pushups, s at 170 lb Calisthenics (e.g., pushups, s at 180 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 160 lb Boxing, in ring, general at 160 lb Rope jumping, fast pace, 120-160 skips/m at 160 lb Rope jumping, moderate pace, general, 10 at 160 lb Judo at 160 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.