Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), moderate effort — calories at 220 lb (100 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 220 lb (99.8 kg):
Duration Estimated calories 10 minutes 63 kcal 15 minutes 95 kcal 20 minutes 126 kcal 30 minutes 190 kcal 45 minutes 284 kcal 60 minutes 379 kcal 90 minutes 569 kcal 120 minutes 758 kcal
calories = 3.8 METs × 99.8 kg × hours. Estimates only.
Other activities at 220 lb (per hour) Activity METs kcal / hour Taekwondo, combat simulation 14.3 1427 Boxing, in ring, general 12.3 1227 Rope jumping, fast pace, 120-160 skips/min 12.3 1227 Rope jumping, moderate pace, general, 100 to 120 skips/min, 11.8 1178 Judo 11.3 1128 Rope skipping exercise, general 11.0 1098 Boxing, punching bag, 180 b/min 10.8 1078 Martial Arts, different types, moderate pace (e.g., judo, ju 10.3 1028 Rope jumping, double under or more 10.0 998 Fencing, epee, competitive 9.8 978 Boxing, simulated boxing round, exercise 9.3 928 Boxing, punching bag, 120 b/min 8.5 848 Rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhyth 8.3 828 Boxing, sparring 7.8 778 Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jack 7.5 748 Circuit training, including kettlebells, some aerobic moveme 7.5 748 Kickboxing 7.3 728 Boxing, punching bag, 60 b/min 7.0 699 Fencing, general 6.0 599 Tai chi chuan, Yang style 6.0 599 Wrestling, competitive (one match = 5 minutes) 6.0 599 Circuit training, body weight exercises 6.0 599 Boxing, punching bag 5.8 579 Martial Arts, different types, slower pace, novice performer 5.3 529 Calisthenics (e.g., pushups, sit ups, pull-ups, lunges), mod 3.8 379 Tai chi, qi gong, general 3.3 329 Stretching, mild 2.3 230 Tai chi, qi gong, sitting, light effort 1.5 150
Other weights: 200 lb · 210 lb · 230 lb · 240 lb · all weights
Related pages Calisthenics (e.g., pushups, s at 200 lb Calisthenics (e.g., pushups, s at 210 lb Calisthenics (e.g., pushups, s at 230 lb Calisthenics (e.g., pushups, s at 240 lb Calisthenics (e.g., pushups, sit ups, pull-ups, lu Taekwondo, combat simulation at 220 lb Boxing, in ring, general at 220 lb Rope jumping, fast pace, 120-160 skips/m at 220 lb Rope jumping, moderate pace, general, 10 at 220 lb Judo at 220 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.