Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 180 lb (82 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 180 lb (81.6 kg):
Duration Estimated calories 10 minutes 52 kcal 15 minutes 78 kcal 20 minutes 103 kcal 30 minutes 155 kcal 45 minutes 233 kcal 60 minutes 310 kcal 90 minutes 465 kcal 120 minutes 621 kcal
calories = 3.8 METs × 81.6 kg × hours. Estimates only.
Other activities at 180 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1168 Boxing, in ring, general 12.3 1004 Rope jumping, fast pace, 120-160 skips/min 12.3 1004 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 963 Judo 11.3 923 Rope skipping exercise, general 11.0 898 Boxing, punching bag, 180 b/min 10.8 882 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 841 Rope jumping, double under or more 10.0 816 Fencing, epee, competitive 9.8 800 Boxing, simulated boxing round, exercise 9.3 759 Boxing, punching bag, 120 b/min 8.5 694 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 678 Boxing, sparring 7.8 637 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 612 Circuit training, including kettlebells, some aerobic moveme 7.5 612 Kickboxing 7.3 596 Boxing, punching bag, 60 b/min 7.0 572 Fencing, general 6.0 490 Tai chi chuan, Yang style 6.0 490 Wrestling, competitive (one match = 5 minutes) 6.0 490 Circuit training, body weight exercises 6.0 490 Boxing, punching bag 5.8 474 Martial Arts, different types, slower pace, novice performer 5.3 433 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 310 Tai chi, qi gong, general 3.3 269 Stretching, mild 2.3 188 Tai chi, qi gong, sitting, light effort 1.5 122
Other weights: 160 lb · 170 lb · 190 lb · 200 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 160 lb Calisthenics (e.g., pushups, s at 170 lb Calisthenics (e.g., pushups, s at 190 lb Calisthenics (e.g., pushups, s at 200 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 180 lb Boxing, in ring, general at 180 lb Rope jumping, fast pace, 120-160 skips/m at 180 lb Rope jumping, moderate pace, general, 10 at 180 lb Judo at 180 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.