Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 190 lb (86 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 190 lb (86.2 kg):
Duration Estimated calories 10 minutes 55 kcal 15 minutes 82 kcal 20 minutes 109 kcal 30 minutes 164 kcal 45 minutes 246 kcal 60 minutes 327 kcal 90 minutes 491 kcal 120 minutes 655 kcal
calories = 3.8 METs × 86.2 kg × hours. Estimates only.
Other activities at 190 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1232 Boxing, in ring, general 12.3 1060 Rope jumping, fast pace, 120-160 skips/min 12.3 1060 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 1017 Judo 11.3 974 Rope skipping exercise, general 11.0 948 Boxing, punching bag, 180 b/min 10.8 931 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 888 Rope jumping, double under or more 10.0 862 Fencing, epee, competitive 9.8 845 Boxing, simulated boxing round, exercise 9.3 801 Boxing, punching bag, 120 b/min 8.5 733 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 715 Boxing, sparring 7.8 672 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 646 Circuit training, including kettlebells, some aerobic moveme 7.5 646 Kickboxing 7.3 629 Boxing, punching bag, 60 b/min 7.0 603 Fencing, general 6.0 517 Tai chi chuan, Yang style 6.0 517 Wrestling, competitive (one match = 5 minutes) 6.0 517 Circuit training, body weight exercises 6.0 517 Boxing, punching bag 5.8 500 Martial Arts, different types, slower pace, novice performer 5.3 457 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 327 Tai chi, qi gong, general 3.3 284 Stretching, mild 2.3 198 Tai chi, qi gong, sitting, light effort 1.5 129
Other weights: 170 lb · 180 lb · 200 lb · 210 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 170 lb Calisthenics (e.g., pushups, s at 180 lb Calisthenics (e.g., pushups, s at 200 lb Calisthenics (e.g., pushups, s at 210 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 190 lb Boxing, in ring, general at 190 lb Rope jumping, fast pace, 120-160 skips/m at 190 lb Rope jumping, moderate pace, general, 10 at 190 lb Judo at 190 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.