Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 170 lb (77 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 170 lb (77.1 kg):

Duration	Estimated calories
10 minutes	49 kcal
15 minutes	73 kcal
20 minutes	98 kcal
30 minutes	147 kcal
45 minutes	220 kcal
60 minutes	293 kcal
90 minutes	440 kcal
120 minutes	586 kcal

calories = 3.8 METs × 77.1 kg × hours. Estimates only.

Other activities at 170 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1103
Boxing, in ring, general	12.3	948
Rope jumping, fast pace, 120-160 skips/min	12.3	948
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	910
Judo	11.3	871
Rope skipping exercise, general	11.0	848
Boxing, punching bag, 180 b/min	10.8	833
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	794
Rope jumping, double under or more	10.0	771
Fencing, epee, competitive	9.8	756
Boxing, simulated boxing round, exercise	9.3	717
Boxing, punching bag, 120 b/min	8.5	655
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	640
Boxing, sparring	7.8	601
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	578
Circuit training, including kettlebells, some aerobic moveme	7.5	578
Kickboxing	7.3	563
Boxing, punching bag, 60 b/min	7.0	540
Fencing, general	6.0	463
Tai chi chuan, Yang style	6.0	463
Wrestling, competitive (one match = 5 minutes)	6.0	463
Circuit training, body weight exercises	6.0	463
Boxing, punching bag	5.8	447
Martial Arts, different types, slower pace, novice performer	5.3	409
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	293
Tai chi, qi gong, general	3.3	254
Stretching, mild	2.3	177
Tai chi, qi gong, sitting, light effort	1.5	116

Other weights: 150 lb · 160 lb · 180 lb · 190 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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