King's Kung-Fu& Tai Chi

Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 200 lb (91 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 200 lb (90.7 kg):

DurationEstimated calories
10 minutes57 kcal
15 minutes86 kcal
20 minutes115 kcal
30 minutes172 kcal
45 minutes259 kcal
60 minutes345 kcal
90 minutes517 kcal
120 minutes689 kcal

calories = 3.8 METs × 90.7 kg × hours. Estimates only.

Other activities at 200 lb (per hour)

ActivityMETskcal / hour
Taekwondo, combat simulation14.31297
Boxing, in ring, general12.31116
Rope jumping, fast pace, 120-160 skips/min12.31116
Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.81070
Judo11.31025
Rope skipping exercise, general11.0998
Boxing, punching bag, 180 b/min10.8980
Martial Arts, different types, moderate pace (e.g., judo, ju10.3934
Rope jumping, double under or more10.0907
Fencing, epee, competitive9.8889
Boxing, simulated boxing round, exercise9.3844
Boxing, punching bag, 120 b/min8.5771
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth8.3753
Boxing, sparring7.8708
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack7.5680
Circuit training, including kettlebells, some aerobic moveme7.5680
Kickboxing7.3662
Boxing, punching bag, 60 b/min7.0635
Fencing, general6.0544
Tai chi chuan, Yang style6.0544
Wrestling, competitive (one match = 5 minutes)6.0544
Circuit training, body weight exercises6.0544
Boxing, punching bag5.8526
Martial Arts, different types, slower pace, novice performer5.3481
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod3.8345
Tai chi, qi gong, general3.3299
Stretching, mild2.3209
Tai chi, qi gong, sitting, light effort1.5136

Other weights: 180 lb · 190 lb · 210 lb · 220 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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