Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 210 lb (95 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 210 lb (95.3 kg):

Duration	Estimated calories
10 minutes	60 kcal
15 minutes	90 kcal
20 minutes	121 kcal
30 minutes	181 kcal
45 minutes	271 kcal
60 minutes	362 kcal
90 minutes	543 kcal
120 minutes	724 kcal

calories = 3.8 METs × 95.3 kg × hours. Estimates only.

Other activities at 210 lb (per hour)

Activity	METs	kcal / hour
Taekwondo, combat simulation	14.3	1362
Boxing, in ring, general	12.3	1172
Rope jumping, fast pace, 120-160 skips/min	12.3	1172
Rope jumping, moderate pace, general, 100 to 120 skips/min,	11.8	1124
Judo	11.3	1076
Rope skipping exercise, general	11.0	1048
Boxing, punching bag, 180 b/min	10.8	1029
Martial Arts, different types, moderate pace (e.g., judo, ju	10.3	981
Rope jumping, double under or more	10.0	953
Fencing, epee, competitive	9.8	933
Boxing, simulated boxing round, exercise	9.3	886
Boxing, punching bag, 120 b/min	8.5	810
Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth	8.3	791
Boxing, sparring	7.8	743
Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack	7.5	714
Circuit training, including kettlebells, some aerobic moveme	7.5	714
Kickboxing	7.3	695
Boxing, punching bag, 60 b/min	7.0	667
Fencing, general	6.0	572
Tai chi chuan, Yang style	6.0	572
Wrestling, competitive (one match = 5 minutes)	6.0	572
Circuit training, body weight exercises	6.0	572
Boxing, punching bag	5.8	552
Martial Arts, different types, slower pace, novice performer	5.3	505
Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod	3.8	362
Tai chi, qi gong, general	3.3	314
Stretching, mild	2.3	219
Tai chi, qi gong, sitting, light effort	1.5	143

Other weights: 190 lb · 200 lb · 220 lb · 230 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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