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
Related pages Calisthenics (e.g., pushups, s at 150 lb Calisthenics (e.g., pushups, s at 160 lb Calisthenics (e.g., pushups, s at 180 lb Calisthenics (e.g., pushups, s at 190 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 170 lb Boxing, in ring, general at 170 lb Rope jumping, fast pace, 120-160 skips/m at 170 lb Rope jumping, moderate pace, general, 10 at 170 lb Judo at 170 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.