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
Related pages Calisthenics (e.g., pushups, s at 190 lb Calisthenics (e.g., pushups, s at 200 lb Calisthenics (e.g., pushups, s at 220 lb Calisthenics (e.g., pushups, s at 230 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 210 lb Boxing, in ring, general at 210 lb Rope jumping, fast pace, 120-160 skips/m at 210 lb Rope jumping, moderate pace, general, 10 at 210 lb Judo at 210 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.